Pan-American Life Insurance Group

The brain is not designed to work continuously for hours on end. Paying attention for prolonged periods of time without breaks causes changes in neurotransmitters like dopamine and norepinephrine, contributing to mental fatigue, mistakes, and reduced creativity.

Several research studies in the fields of occupational psychology and health, including articles by the National Institute for Occupational Safety and Health (NIOSH) and studies published by the American Psychological Association (APA), agree that short, regular breaks help:

Restore attention and working memory
Reduce stress and muscle tension
Improve mood and motivation
Promote creativity and problem‑solving

Even a 5‑ to 10‑minute break for every hour of work can have a positive effect on cognitive performance.

Types of breaks and how to take them

Not all breaks are equal; the most effective ones combine movement, conscious breathing, and mental disengagement from work.

Active breaks

Active breaks are brief moments of rest (2‑5 minutes) that involve mobility exercises, stretching, and breathing. The goal is to counteract the effects of a sedentary lifestyle, improve concentration, and prevent musculoskeletal health problems.

There are many different exercises you can do, depending on the part of the body you want to stretch:

For the neck: Gently tilt your head to one side, pushing down your ear with your opposite hand.
For the shoulders: Lift the shoulders up toward the ears, keep them in this position, and then relax. You can also do shoulder circles forward and backward.
For the chest: While seated, twist your chest toward one side while holding onto the back of your seat and taking deep breaths, then switch sides.
For the legs: While seated or standing, alternate lifting your heel toward your buttocks.

Passive breaks

Unlike active breaks, passive breaks focus on achieving relaxation without movement. These 1‑ to 2‑minute breaks help you “reset,” improve concentration, and reduce stress.

You can do them while listening to gentle music, drinking water, having a quick chat with someone, or even looking out the window while leaving your mind blank.

These micro disconnections enable the brain to change focus, which reduces cognitive overload and allows you to come back to your tasks with more clarity.

Deep breathing

Unlike how we naturally breathe without even realizing it, in deep breathing you contract the diaphragm instead of the rib cage. This activates an area of the nervous system that is responsible for relaxation and helps reduce the physiological response to stress.

To practice this type of breathing:

Start with one hand on the heart and the other on your stomach.
Inhale through the nose and let the air fill your belly. Observe how the hand that is on your stomach moves while the one that is on your heart stays still.
When exhaling, push the belly button toward the spine and breathe out like you’re blowing out birthday candles. You’ll notice how the hand on your stomach slides down until it comes back to its original position.
Repeat this exercise three to five times.

You can supplement this practice with 4‑7‑8 breathing: inhale for four seconds, hold the breath for seven, and exhale for eight.

How to create a healthy break routine

Plan your breaks: You can schedule reminders every 60‑90 minutes.
Switch between movement and relaxation: As we mentioned, not all breaks have to be active. Some breaks can focus on breathing or silence, or a combination of all these techniques.
Avoid social media during breaks: Instead of helping you relax, social media can add to your mental load.
Create a supportive environment: Make sure your space has good air flow, seek out natural light, and if possible, incorporate plants or views of the outside.
Don’t forget to finish your day with a real break: Dedicating a few minutes to disconnecting before sleeping improves the quality of nighttime rest, giving you a positive start to the next day.

Remember: Incorporating small breaks into your day not only improves your concentration but also protects your mental health and prevents burnout. These small decisions, when repeated every day, will have a profound impact on your well‑being.

This article was produced by Tomás Vicente, a journalist specializing in Health.

Sources: American Psychological Association (APA), National Institute for Occupational Safety and Health (NIOSH), Journal of Occupational Health Psychology.