Micropause 101: A Short Beginner’s Friendly Guide

Taking a micropause is a great relaxation method to take control of your stress levels.

Instead of letting stress get the better of you it's better to learn to take small breaks throughout your day. Micropauses are small breaks of 5-10 minutes.

Take them a few times a day and, it will make a big difference when you feel tired and sluggish.

Short micropauses make everyday life easier. You'll get energized in just a few minutes and feel awake and rested.

In this guide I'll go through step-by-step how you can experience the power of micropauses.

Table of Contents

Definition Of Micropause

The definition of micropause is simply a very short break.

A very short break, depending on who you listen to, can be as short as a minute up to about 15 minutes.

I've found, from my own experience, that the time I need for a refreshing micropause fluctuates between 5-10 minutes depending on the time of day, my overall stress-level and even if I'm hungry or not.

Why Do We Need Micropauses?

When our brain cells have been active for a large part of the day, they need to recharge so that you can handle new impressions.

Think of it as quick-charging a battery that you've used up during the day.

If you work intensively, you need breaks more often. By taking a micropause, you reduce eyestrain and release muscular tension.

Micropause is effective both when you need to rest and when you want more energy.

It works if you want to increase creativity, avoid tension headaches, lower stress or just unwind.

When Should I Take A Micropause

You can notice that you need a micropause when you become easily distracted. You become unfocused and disconnect from what you are doing.

When this happens, your brain needs to recharge.

A micropause helps you to unwind quickly and concentrate on the present.

By taking a micropause your heart rate goes down, and your breathing becomes calmer.

You will feel rested and recharged because your body absorbs more oxygen.

How-To Take A Micropause?

The break is about letting go of control and not following your impulses. This can be quite difficult at first as trying hard "not to think" can feel counterproductive.

But the trick lies in consciously deciding to be passive and affirming to do nothing.

During the pause, concentrate on your breath and your body. You can feel a sense of security in just doing nothing.

Start by entering the pauses in the calendar. Preferably choose the same time every day so that it becomes a routine, like brushing your teeth.

It is good to be in a room where you can dim the lighting. Be sure to turn off your phone and sit comfortably.

It also works well even at the desk at work or home in the armchair.

Step-by-step - micropause

  1. Start some soft relaxing music (you can do without, but it will help you relax)
  2. Sit comfortably so that the body relaxes. (If you can, change your office chair into a comfortable armchair.)
  3. Take your keys in one of your hands.
  4. Close your eyes.
  5. Concentrate on letting go of control and not following the impulses that set you in motion.
  6. Just do nothing. Acknowledge that feeling.
  7. Focus on your breathing, take long, deep breaths and let the breath guide your thoughts.
  8. When you drop your keys on the floor, you have relaxed just as much as you need.

Now, you are ready to go back to your day!

How Often Should I Take A Micropause?

Everything from a micropause per hour to four times a day, as needed. It can depend on many things and vary from day to day.

If you have a heavy day with a lot of stress, you need more pauses than a day when you don't have so much to do.

I recommend you start of with one micropause per day for a couple of weeks.

The key is to consciously be aware of your need for relaxation during your day. After a few weeks you'll naturally start to listen to your own needs.

How many you need can vary a lot. So instead of setting up a goal of X micropauses per day, learn to recognize when you need it.

Try Your First Micropause Now: 4.5 Min Relaxation Video (Forest Walk)

Here's a micropause relaxation video from our YouTube Channel for you to try out.

Follow the steps above and experience the power of a micropause now.

A short relaxing walk in the forest with soothing music

Conclusion: Micropauses Are Valuable For Your Health

Taking micropauses is a great way to recharge quickly.

Most people automatically take short breaks from time to time during the day at work, pick up coffee, talk to a colleague.

But the point of a conscious micropause is to shut out stress and concentrate on your breathing.

It will let you rest and at the same time energize you.

Short micropauses make everyday life easier. Try it!

Sara Niemelä

co-founder Care Omnia, Head Content Creator

Author Image of Sara Niemelä

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.