Why Breaks are Good for Your Health

Why are breaks good for your health?

Breaks are important in giving your body and mind time to rest, recover and reset. When you’re constantly moving from one task to the next without pause, your nervous system stays in ‘high alert’ mode, increasing stress hormones like cortisol¹, which can negatively impact both physical and mental health over time. Research shows that taking regular breaks can help reduce stress, improve focus and support emotional wellbeing. In fact, small breaks throughout the day can improve productivity and decrease burnout, helping you feel more energised and resilient in the long run².

How do breaks support mental health?

Breaks support mental health by:

• Reducing stress and anxiety: Time away from work or daily pressures gives your body a chance to lower stress hormone levels.²

• Improving emotional regulation: Stepping back from stressors helps you return with a calmer mind and developed perspective.³

• Boosting cognitive function: Breaks help your brain consolidate information, improve focus and make clearer decisions.⁴

• Supporting overall wellbeing: Allowing yourself time to rest sends a signal that your mental health matters, and this alone can improve your sense of balance and resilience.³

Good mental health doesn’t mean you never feel tired, overwhelmed or anxious, it means you have the tools and habits to manage those feelings, and breaks are one of the simplest tools available.

Are short breaks still beneficial?

Yes, even short breaks are beneficial. You don’t need a week-long holiday to experience the health benefits of time away. Research into work patterns, including methods like the Pomodoro Technique (working for focused bursts followed by short breaks), shows that brief pauses of even 5-10 minutes can help reset attention, reduce mental fatigue and improve mood.⁵

Studies found that short breaks can restore your ability to concentrate and improve your performance on attention-demanding tasks⁶. That means even walking away from your desk for a few minutes, stretching between meetings, or stepping outside for fresh air can support your mental health throughout the day.

Why do people feel guilty about resting?

It’s common to feel guilty about resting, especially in cultures that celebrate productivity and keeping busy. Many people associate rest with laziness or failure, even when their bodies and minds need a genuine break. That mindset can negatively impact mental health, turning rest into something stressful rather than restorative.

Guilt around resting often comes from:

• Pressure to constantly perform

• Comparing yourself to others who seem busy but are coping well

• Feeling like you should be doing something productive

But rest isn’t the opposite of productivity, it’s a foundation for it. Resting helps your brain recover so you can think more clearly, make better decisions and show up more fully in your work and relationships. Shifting the mental narrative from “I should be doing more” to “I deserve time to recharge” can profoundly benefit your mental health.

What does a healthy break actually look like?  

A healthy break can take many forms; it doesn’t have to be extravagant or expensive. The key is that it gives you a genuine pause from stress and allows your body and mind to recover.

Here are examples of breaks that support your health:

1. Micro-breaks

Short pauses during the day, like:

• Standing and stretching every hour

• Taking a 5-minute walk

• Closing your eyes and breathing deeply

These small actions help your nervous system reset and improve concentration.

2. Structured breaks

Longer pauses such as:

• A lunch break away from screens

• A midday 20-to-30-minute walk outside

• A break between tasks to drink water, make a coffee or chat with a colleague

Structured breaks can help shut off work mode and make room for mental rest.

3. Long weekend breaks

Extended breaks like Easter or a public holiday give you time to:

• Sleep more deeply

• Spend quality time with loved ones

• Engage in activities you enjoy

• Step back from routine responsibilities

These longer breaks are especially beneficial for your mental health, helping reduce accumulated stress and giving your emotional resilience a boost. If you find it hard to switch off during longer breaks, you could temporarily remove work emails from your phone or keep store your laptop at the office rather than bringing it home with you. This makes disconnecting your only option while you’re on leave.

4. Digital detox breaks

Time away from screens, even for a few hours, can:

• Lower information overload⁷

• Improve sleep quality⁸

• Reduce stress and anxiety⁸

• Help you be more present in the moment⁸

Even a short phone-free afternoon can feel refreshing.

Breaks are not a luxury, they’re essential for good health. From improving your mood and reducing stress to supporting focus and emotional resilience, taking time to rest benefits you in powerful ways.

Whether you’re grabbing a quick walk between tasks, enjoying a long weekend or intentionally unplugging from screens, giving yourself permission to pause can help you feel more balanced, energised and able to face life’s demands with clarity and calm.

1. You can’t blame all your health issues on ‘high cortisol’. Here’s how the stress hormone works – ABC News
2. The Importance of Taking Breaks – The Wellbeing Thesis
3. The Recovery Experience Questionnaire : Development and Validation of a Measure for Assessing Recuperation and Unwinding From Work
4. Why Rest is Key to Productivity and Mental Health | Astute Education & Psychology Centre
5. Why Rest is Key to Productivity and Mental Health | Astute Education & Psychology Centre
6. Assessing the efficacy of the Pomodoro technique in enhancing anatomy lesson retention during study sessions: a scoping review | BMC Medical Education
7. How to Break Free From Brain Fog and Digital Overload | Psychology Today Australia
8. 5 Reasons To Do A Digital Detox – Cardinal Clinic