You don’t need hours on a yoga mat—neuroscience shows just 5 minutes of meditation can lower cortisol (stress hormone) by 14%. These Paris American International University (PAIU)-approved micro-practices fit between Zoom classes.

Routines for Common Scenarios

Pre-Class: Focus Booster

1. Sit upright, hands on desk
2. Whisper: “I am prepared” 3x
3. Notice 3 sounds around you

Midday Reset: Energy Charge

1. Stand and stretch arms overhead
2. Breathe deeply through your nose (4 sec in, 6 sec out)
3. Shake out your limbs for 30 seconds

Post-Exam: De-Stress

1. Apply light pressure to your temples
2. Hum your favorite song’s chorus
3. Smile (even if forced—it tricks your brain!)

Apps to Guide You

• Headspace (Student Discount): 5-min SOS meditations
• Breathe2Relax: Custom breathing patterns

PAIU Secret

“I meditate during boring lecture slides—just mute and close my eyes!” — Diego R., PAIU Nursing

Proven benefits: Better sleep, fewer headaches, improved grades.

Try one today—your brain will thank you!