How to give your brain a proper break
Our daily lives are filled with distractions, information and constant stimuli that our brains did not evolve to handle. This makes it harder to stay focused and maintain our mental energy, explains neuroscientist Trine Nygaard. Here are three simple brain breaks you can try right away.
Ding! Your calendar reminds you of an appointment later today.
Ping! Read the latest top story.
Bzzz! Your phone vibrates again.
A fast-paced lifestyle, an endless stream of information and constant availability drain our cognitive resources and increase mental fatigue. And it is not only the amount of information that affects us – the content matters too. News feeds and global uncertainty place even more pressure on our mental capacity.
“The problem is that many breaks are not really breaks for the brain. We fill them with new information – typically through our phones – which means the brain does not get the recovery it needs. That is why taking a break that actually works requires a conscious choice,” says Trine Nygaard.
We need brain breaks. A good brain break gives the brain a chance to recover, making it easier to maintain focus and concentration. It can also improve memory and decision-making, boost creativity and reduce stress.
So, should you simply do nothing?
An effective brain break can certainly involve doing something. What matters is that you switch from a mentally demanding activity to one that requires less attention and cognitive effort.
“It may sound simple, but practical activities such as doing the laundry, chopping vegetables for dinner or weeding the garden are excellent brain breaks, particularly because you are using your hands and thereby activating different processes in the brain,” Trine says, adding:
“It also becomes easier to leave your phone alone if your break is occupied by something else. On top of that, the feeling of having accomplished something can give you an extra boost of energy.”
Surrounding yourself with something beautiful or doing something that makes you happy can also provide a good mental break because it reduces activity in the body’s stress response. This could be as simple as taking a walk outside in the sunshine or sitting in your favourite chair with a good cup of coffee.
Trine Nygaard holds a PhD in neurobiology and has 15 years of experience in brain research. Today, she works as an independent consultant and speaker, focusing on how we can create the best possible conditions for our brains at work.
“We often feel that we are too busy to take breaks. But sustained focus is not an unlimited resource. When we do not take conscious breaks, we end up taking unconscious ones instead. These often involve digital distractions and therefore do not provide genuine recovery.”
So, be intentional about how you use your breaks and start small. Even short breaks of two to three minutes can make a difference if you repeat them throughout the day. In other situations, you may need longer breaks. Experiment and find out what works for you, Trine suggests.
What matters most is not how long your breaks are, but whether they actually give your brain a break.
Brain break 1: Let your mind wander
The brain is constantly processing and organising information. When we continually feed it new input, it does not have time to “replay” and integrate what we have already experienced and learned – a process that is essential for memory and learning.
So now, give yourself a quiet moment to let what you have just read sink in and fall into place. Take a deliberate break and allow your thoughts to wander without being drawn into the dopamine trap of social media or similar distractions.
How to do it:
Close your eyes or look out of the window
Avoid seeking out new information
Let your thoughts wander freely
Give yourself 2-3 minutes
Source: Trine Nygaard
Brain break 2: Calm your nervous system
A good brain break is about allowing your nervous system to settle. A stressed system uses unnecessary mental resources to deal with potential threats and worries. So now it is time for a classic brain break focused on your breathing.
Breathing is closely linked to the body’s stress response. Rapid, shallow breathing is associated with increased stress, while slow, calm breathing activates the parasympathetic nervous system and reduces the body’s stress response. And that is exactly what you are going to try now.
How to do it:
Breathe in slowly through your nose for 4 seconds
Breathe out slowly through your nose for 6 seconds
Find your own rhythm if you prefer
Repeat for 2-3 minutes
Source: Trine Nygaard
Brain break 3: The perfect break
We have saved the best brain break for last. Trine’s favourite: going for a walk. Physical activity provides an effective change of pace for both body and brain, and even the moderate physical activity of walking can help improve a range of cognitive functions and boost your mood.
If you can get out into nature at the same time, there is an added benefit: spending time in nature has a well-documented stress-reducing effect.
Finally, the beauty and joy of autumn can be a mental break in itself. So get outside and go for a walk.
How to do it
Take a short walk for 10–30 minutes
Ideally, walk in nature, a park, a residential neighbourhood or somewhere similar
Keep your phone in your pocket
Pay attention to your surroundings and take in the signs of autumn
Source: Trine Nygaard
Get support from Trivselslinjen
Small brain breaks can make a difference in everyday life. But sometimes, breaks are not enough.
If you are experiencing stress, poor well-being or other challenges that affect your working life or everyday life, as a member of Pharmadanmark you can receive professional, personalised support through Trivselslinjen.
A team of healthcare professionals is ready to advise you and provide practical tools tailored to your situation.
How to contact the Wellbeing Helpline
Call the Wellbeing Helpline on phone: +45 70 80 82 18
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Friday: 8 am-4 pm
