12 Minute Miracle Break

Transform your day in just 12 minutes!

Experience a MIRACLE
While working toward the GOAL, you will experience a revived energy, a clearer, more focused mind, a calmer demeanor AND be more productive, achieve higher results, deeper engagements, stronger relationships.

The GOAL

Every hour, take a 12-minute break from whatever you are doing and do the steps of this miracle.

The RISE

Start with 12 minutes at the beginning of your day; 12 minutes before or after lunch; 12 minutes at the end of your day (before you leave work, before you drive home, before you walk in your door or transition to your evening). 
The BREAK
For twelve (12) minutes do the following:
  • Stand up, stand straight up, tuck your tummy in, roll your shoulders back and keep them back, gently jut out your chest. Keeping your shoulders back, allow them to relax.
  • Walk for 2 minutes—inside, outside around your office, around your house.
  • Close your eyes and take slow, deep breaths—count to 12 breathing in and count to 12 breathing out. This may take time to achieve—if you can only get to 4, 8, 10, YAY! Work up to 12. Do this for 2 full minutes. 
  • While still breathing slowly, eyes open or closed, stretch out & raise up both arms from your side until your palms are touching above your head. Try to reach higher-keep your feet flat on the floor. Gently raise your shoulders up and then relax, keeping your feet flat on the floor and your arms raised and stretched. Do this 10 times.
  • While breathing slowly, eyes open or closed, with arms stretched out, gently bend at the hips—keeping your palms together or hands close, reach from your shoulders, not your hips, hold for 10 seconds.
  • While breathing slowly, with hips bent, and arms stretched out, gently turn at the waist to your Left as far as you can, hold for 10 seconds. Reverse to the Right, hold for 10 seconds.
  • Return to upright, arms to your side, while still breathing slowly, eyes open or closed, roll your shoulders backward and forwards 10 times each.
  • While still breathing slowly, eyes open or closed, slowly shrug your shoulders, then relax. Repeat 10 times.
  • End by taking slow, deep breaths, counting slowly while you inhale (to 12) and slowly exhale (count to 12). Do this for 2 full minutes.
  • Drink a full glass of water, with lemon preferred.

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.


As part of the overall programs, this site offers health and wellness information for mind and body. This information is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.


If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.  --Twelve Trees Coaching, LLC