Small Ways to Build Microbreaks Into Your Day

Carving out time for little pauses can help you reset and recharge during a stressful day.

When stress builds up, it can become cumulative and even lead to burnout if we leave it unchecked. But the good news is that there are simple steps we can take to prevent our stress from becoming overwhelming. Neuroscience shows we can course-correct from stress in as little as 60 to 90 seconds, and oftentimes, that's all it takes to help you recharge and reset during a busy day. Researchers call these little moments of pause “microbreaks,” and you can build them into your daily routine — whether in between meetings, on your commute home, or while you’re cooking dinner. Taking these frequent pauses during the day can help us calm down in the moment and set us up for long-term success when it comes to dealing with stress.

If you’re looking for different ways to take microbreaks during the day, try these tips:

Stand up and stretch.

Science tells us that when you stretch, blood recirculates throughout your body and brain, making you feel energized and clear-headed. So even if you have a minute in between calls to get up and stretch your legs or do a few arm circles next to your desk, there’s power in taking a microbreak for a good stretch during the day. You might even find yourself feeling less tension in your shoulders afterward, or that you’re sitting up straighter the rest of the day.

Try a Thrive Reset.

Thrive Resets are 60-90 second videos that can help encourage you to take a quick but effective microbreak during a busy day. Resets guide you through your microbreak with breathing techniques and calming visuals, including a breathing bubble that guides you to inhale and exhale, helping you focus on the rising and falling of your breath. You can choose themes like stretching, gratitude, and wonder. You’ll notice a sense of calm as you listen to the soothing music and breathe in and out.

Practice box breathing.

Research shows that focusing on the rising and falling of our breath activates our parasympathetic nervous system, lowering our levels of the stress hormone cortisol. One breathing exercise that you can try in a stressful moment is called “box breathing,” which is used by Navy SEALs in times of stress to help calm the nervous system. Here’s how it works: Expel all the air from your chest, and keep your lungs empty for four long counts. Inhale through your nose for four long counts, and hold the air in your lungs for four long counts. Then, exhale through your nose for four counts. Want a guided experience? Try our Box Breathing Reset.

Get some fresh air.

Even if you only have a minute to step outside, take it! According to a study published in Scientific Reports, when we take breaks from our schedules to enjoy a view of nature, we’re less stressed and more productive when we get back to work. It’s a quick stress-reliever that can help you reset and recharge. And if you’re in a workspace that’s not near nature, try putting a fresh plant on your desk to add some greenery to your space!

Look at a photo that brings you joy.

When we carve out moments for the little things that spark joy in our lives, like looking at a photo that makes us smile, we’re able to reduce our stress and broaden our perspective. Today, take a microbreak to look at a photo that brings you joy. It could be a picture of your dog, your kids, or a beautiful sunset you witnessed on a recent trip. Pausing to simply smile and reflect during the day can help you reset.

Think of one thing or person you’re grateful for.

When you’re feeling stressed, pause what you’re doing and think of one or two things you’re thankful for. These might be big (like your health) or very small (like getting to pet a cute dog or having a day of nice weather). Researchers have found that when we express gratitude regularly, we’re less likely to suffer from mental health challenges, and more likely to tap into our feelings of happiness and joy. Taking a few minutes for gratitude every day can help us feel grateful for the small things we may not have noticed before.