Is it possible to achieve inner peace in a single minute? This expert says yes, and she knows how!
Is it possible to achieve peace in just a minute and seconds? According to Dr. Caroline Leaf, absolutely. And I'm not talking about beach meditation or morning affirmations. It's something simpler, yet more effective.
At first glance, Dr. Caroline Leaf might seem like just another personal development star promoting trendy relaxation techniques. Bestselling books, her own podcast, and lectures worldwide. But unlike many online "coaches," Leaf doesn't build her reputation on viral TikTok advice. She's a renowned neuroscientist with a PhD in communication pathology and over 40 years of experience in psychoneurobiology. And what she proposes is grounded in solid science—and it works here and now.
Her latest discovery? 63 seconds. That's all she needs, she believes, to stop the mounting panic and regain control of her mind. Without escaping into "positive vibrations," without repressing emotions.
The 63-second rule - what is it?This is no coincidence. Leaf, analyzing brain activity waves, observed that the brain processes information in cycles of about 10 seconds . After six such cycles— about 60 seconds—we are able to reset our emotional response . The extra three seconds provides a safety margin. In this space, we can catch our breath, analyze the situation, and choose a more conscious response instead of acting impulsively.
It's like a storm – if you don't have an umbrella, you'll get wet. But if you mentally prepare yourself in advance, you have a chance to stand still and let your emotions pass.
What does it look like in practice?The most beautiful thing about the Leaf Method is that it requires nothing more than… presence. You don't have to turn on relaxing music, sit in the lotus position, or block off a time on your calendar.
Are you in the middle of a stressful conversation? Pause for a moment. Are you going into autopilot mode and starting to blame yourself for something from last week? Take a "sip" breath— one deep inhale, then a small additional one, and a long exhale. You can also use visualization—for example, imagine a red light telling you to stop, or an umbrella protecting you from a torrential downpour of emotions.
It's not magic. It's training. And like any training, the results come over time. Leaf notes that the process of real change in brain structure takes about 63 days if we consciously pause for 63 seconds every day and "reprogram" our response.
Meditation/photo: Sutterstock
