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Practice the pause. Just 30 seconds of meditation can help boost mood and improve your health

Thirty seconds can turn chaos into calm when you practice the pause. In this episode of NewsMD's "Health Fusion," Viv Williams talks to a meditation expert about how to destress in under a minute and why you should give it a try.

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Bruce Alfred, owner of BolsterUp, practices a moment of meditation
BolsterUp, LLC
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ROCHESTER — On days when things get crazy busy and your stress level soars, take 30 seconds or a minute and practice the pause.

"One of the most powerful meditations that I teach is a thirty-second meditation," says Bruce Alfred, a meditation expert and owner of BolsterUp , a coaching and consulting company for individuals and organizations based in Rochester, MN. "What the pause does is help us check in and see how we're doing before getting on with the rest of our day."

Alfred says the pause can help you feel more grounded and resilient. And it's very easy to do.

"Get comfortable, close your eyes and take a deep breath," says Alfred. "As you breathe in through your nose, think about filling your lungs from the belly up. When your lungs are full, see if you can pull in a little more air. Then let it all out with a big sigh."

Give yourself a moment to check in and see how your body is feeling. Then take a few more breaths and blink open your eyes. Alfred says that you'll likely feel calmer and better equipped to finish the day.

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Follow the  Health Fusion podcast on  Apple,   Spotify and  Google podcasts. For comments or other podcast episode ideas, email Viv Williams at  vwilliams@newsmd.com. Or on Twitter/Instagram/FB @vivwilliamstv.

MORE HEALTH FUSION:
When arctic blasts plummet temperatures, stepping outside can be dangerous. In this Health Fusion episode, Viv Williams talks to a researcher about what intensely cold air could do to anyone's lungs.

Opinion by Viv Williams
Viv Williams hosts the NewsMD podcast and column, "Health Fusion." She is an Emmy (and other) award-winning health and medical reporter whose stories have run on TV, digital and newspaper outlets nationwide. Viv is passionate about boosting people's health and happiness by helping them access credible, reliable and research-based health information from top experts. She regularly interviews experts and patients from leading medical institutions, such as Mayo Clinic.
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