There are dozens of exercises and techniques that are proven to give our brains a boost. We’ve selected three that we do every single day. 

We recommended completing them in the following order:

  1. 5 Minutes of Box-Breathing
  2. 10-Minute Mindfulness Meditation
  3. 5-Minute Gratitude Writing Exercise 


To read up on the science behind box breathing check out this article.

Before you begin:

Sit up in your chair with your shoulders back and relaxed. Be sure not to operate a vehicle or anything where you can put others in danger.

During or after the exercise, if you feel sweating or tingling in your hands and feet, that’s okay. It’s your body oxygenating itself through breathing.

How to do a Box-Breathing Exercise:

Begin by exhaling completely

Breathe in to the count of 4

Hold to the count of 4

Breathe out to the count of 4

Pause to the count of 4


Note: If possible do this entire exercise using your nose. Be sure to breathe deep into the belly, moving your chest as little as possible.

Click play for a guided walkthrough of this exercise.

Mindfulness Meditation 

Box breathing primes our minds to be present, which is the point of practicing a mindfulness meditation

To learn more about the benefits of practicing mindfulness, read this

Before you begin:

Find a quiet space where you won’t be distracted. Sit comfortably and press play when you are ready to begin.

Gratitude Writing Exercise 

Many of us recognize that we have much to be thankful for, but we still get bogged down with negativity.

That’s because our brains are hardwired to recognize and dwell on negative experiences. But we can change that!

Training our minds to view things in a positive way begins with a gratitude practice.

For more information on gratitude, read this

Before you begin: 

Grab a pen and paper, sit somewhere comfortable where you won’t be distracted. 

Press play to begin.