We live in an age of distraction and uncertainty. This is especially true at work, where we have to juggle competing demands on our attention all day long. We often rely on multitasking to get everything done. However, this splinters our attention, and, according to research from Stanford, makes us less effective. In the fog of endless email, ringing phones, and shifting deadlines, it’s easy to feel frayed—and this hamster-wheel erodes our physical and mental health.

Mindfulness practices are useful because they help you and your team members become aware of, and then rewire, how you interpret and react to what happens. In this way, the practice allows you to survive the breakneck pace of your life – especially in times of crisis. 

The good news: the practice of mindfulness has been scientifically proven to reduce burnout and boost wellbeing. Mindfulness helps us to focus more sharply and perform better, and studies show it can boost creativity, reduces stress, and even promote better decision-making.

So what exactly is it—and how do you do it?

Mindfulness is about knowing what’s on your mind and cultivating awareness through paying attention, on purpose, in the present moment. While it’s often associated with mediation, there are many ways to be mindful that go beyond meditating. Here are some tips on how to build a mindfulness practice at work:

1. Deepen Your Breath

Just one deep breath can slow your heart rate, improve blood pressure, and help cultivate a sense of control. When you consciously bring focus onto your breath, you’ll begin to relax. Take one minute twice a day to take 10 deep breaths. Inhale to a count to five, and exhale to a count of five. You’ll be amazed at how this simple practice can reduce anxiety and stress and focus the mind. 

2. Melt Your Muscles

Are you hovered over your desk with your jaw clenched and shoulders hunched? Try to catch yourself when you fall into a tight, stressed posture and take a moment to adjust. Drop your shoulders down, away from your ears. Relax your jaw by stretching it wide open several times. Sit up tall, pushing your shoulders back. This helps open up space in your chest and diaphragm so that you can take calming, cleansing breaths.

3. Smile

Showing our pearly whites brings a sense of wellness to our entire body. Physiologically, smiling has been shown to lower stress—even in challenging situations. During the workday, take a few short breaks to watch a silly video, call your funniest friend, or share a joke with your co-workers. It won’t just lift your mood—it will brighten the mood of everyone around you.

4. Make the Most of Transition Time

While most of us are no longer commuting, we can still take a few minutes to mindfully transition in and out of the workday. Try a quick meditation or a short walk after work. Listen to music or do a few calming stretches before sitting all day. These actions will help you calm your mind and destress from the day.

5. Spread Joy

Our brains are wired towards negative thinking—but we can train our minds to be more positive by mindfully choosing to focus on our happier thoughts. Challenge yourself to come up with at least one positive story about your day to share with your partner or family at dinner. Sharing our joy with others leads to a heightened sense of wellbeing, increased overall life satisfaction, and even a boost in energy.

By practicing these simple tips, leaders and their teams can build their mindfulness muscles—making it easier to practice mindfulness in times of crisis.

This post originally appeared on HR.com.