We live in a culture that glorifies busyness. Being constantly productive has become a badge of honor. But this relentless pace comes at a cost to our health, creativity, and relationships. The solution isn't doing more—it's pausing.
The Science of the Pause
When we pause and take slow, deep breaths, we activate the parasympathetic nervous system—the "rest and digest" mode. This lowers cortisol, reduces heart rate, and creates mental clarity. Just five minutes of intentional breathing can shift your entire physiological state.
Strategic Pause Points
Build pauses into your day at key transition points:
- Before starting work – Set an intention for the day
- Between meetings – Clear the mental residue of one meeting before entering the next
- Before eating – Appreciate your food and prepare for mindful eating
- After completing a task – Celebrate the accomplishment before moving on
- Before responding to stress – Create space between stimulus and response
A Simple Pause Practice
- Stop what you're doing
- Close your eyes or soften your gaze
- Take three slow, deep breaths
- Notice how you feel in this moment
- Ask yourself: What do I need right now?
- Proceed with intention
This entire practice takes less than a minute but can profoundly shift your experience of the day.
"Between stimulus and response there is a space. In that space is our power to choose our response." – Viktor Frankl
The pause is not unproductive time—it's the foundation for more intentional, effective action. Start with one pause today, and build from there.