2. Breathe consciously during the movements
It’s not just about moving your body: it’s also about oxygenating your brain .
Inhale slowly and deeply through your nose.
Exhale through your mouth, gently, as if you were blowing out a candle without extinguishing it completely.
This activates the parasympathetic nervous system , which:
Relax your body.
It reduces anxiety.
It delivers more oxygen to the brain.
With proper breathing, areas like the frontal lobe (concentration) and the hippocampus (memory) respond better. It’s like opening a window in a closed room.
3. Accompany the routine with soft music
The right music transforms routine into a small ritual of well-being.
Choose soft melodies: piano, guitar, nature sounds.
Avoid songs with strong or highly stimulating lyrics.
Music activates brain areas linked to pleasure and motivation. The brain begins to associate the routine with a pleasant sensation, making it easier to maintain the habit over time .
Three mistakes that can hinder your progress
To make this minute a day truly helpful, it’s best to avoid these common mistakes:
1. Do the exercises in a hurry
Doing them quickly “just to get them over with” sends a message of stress to the body.
These exercises are meant to be done calmly and mindfully , not to set a record.
2. Forcing until you feel pain
The idea that “if it hurts, it works” doesn’t apply here.
If pain appears, your body is telling you that something isn’t right : you need to loosen up, shorten the movement, or stop.
3. Lack of consistency
Doing them once and then forgetting about them doesn’t create changes.
The brain loves repetition. One minute a day, every day , is better than one hour once a month.
The integrated 1-minute routine: the brain’s “orchestra”
For those who find many steps overwhelming, Dr. Fujita proposes an integrated version of just 1 minute , in which the following exercises are combined:
Sit comfortably, drink some water, and put on some soft music.
While you raise and lower your toes , slowly turn your neck from side to side.
Then, while opening and closing your toes , move your neck up and down (look at the ceiling and then at your chest, without forcing it).
Then, gently stick out your tongue and pull your ears upwards.
Move your tongue from side to side while gently pulling your ears to the sides.
Press your tongue against the roof of your mouth while pulling your ears down.
Finish by rolling your tongue inside your mouth while massaging your ears with gentle circular motions.
All of this is done:
No rush.
With deep breathing.
With attention focused on the sensations of the body.
In total, about one minute .
How to turn this minute into a daily habit
For a routine to truly work, it needs to be integrated into daily life. Some ideas:
Do it after brushing your teeth .
