Feeling Overwhelmed? Here’s How to Take a Break and Recharge—Even If You Only Have 3 Minutes

We’re all busier than ever these days. Between work, family, and simply managing day-to-day life—even with modern conveniences like food delivery and ride-share services—it can be surprisingly difficult to find time for a break. But taking a break is essential—burnout is real, and it ultimately makes us less productive.

The good news? Even if you only have a few minutes to spare, it’s still possible to give yourself the refresh you need to power through the rest of the day. Here’s how to take a real break any time.

How to Know It’s Time to Take a Break

According to Dr. Lilit Ayrapetyan, clinical psychologist specializing in maternal mental health, your body will let you know when it’s time to take a break. “As a maternal mental health psychologist, I often remind the moms and women I work with that our bodies are constantly communicating with us, especially when we need to slow down or take a little reset.”

When your body needs to reset, it’s often because your nervous system is disregulated. “This means you’re stuck in a state of stress (fight-or-flight) or shutdown (freeze),” Ayrapetyan says. You might start to notice racing thoughts, shallow breathing, irritability, muscle tension, or simply feeling “on edge” when seemingly minor things feel overwhelming. “You could also feel emotionally numb, foggy, or disconnected, like you’re running on autopilot,” she says. “These are cues that your body is craving a moment of grounding, regulation, and reconnection. But tuning into them early can prevent emotional burnout and help you respond to life more calmly in the moment.”

Ways to Take a Fast Break

“Resetting doesn’t have to be elaborate, hard, or time-consuming,” Dr. Ayrapetyan says. “The key is to build the habit of listening to your body before it reaches a breaking point.” These breaks can help provide balance during those busy times when doing more—like going to a yoga class or getting a massage—is absolutely impossible. “Try not to view these resets as a luxury you have to earn. They are a form of maintenance,” she says. “And the more often you practice, the more quickly your nervous system learns how to return to calm or homeostasis.”

Try Dropping Into Your Senses

One way to take a fast break is to drop into your senses. “Pick one sense, like touch or smell, and bring all your attention there,” Ayrapetyan says. “Run your hands under warm water, massage lotion into your palms, or breathe in a calming essential oil. This activates the parasympathetic nervous system (the ‘rest and digest’ mode) and helps anchor you in the present moment.”

Feeling stressed out? Go ahead and treat yourself to a brand new calming essential oil like lavender and keep it at your desk for easy access when you need a moment to yourself. 

Shake It Out

Sitting at your desk all day can sometimes make you uncomfortable in your own body. When you really need to move—but don’t have the time for a walk or run—Dr. Ayrapetyan suggests literally shaking it out. “Stand up and gently shake out your hands, arms, legs, or hips,” she says. “It may sound silly, but movement helps discharge built-up stress energy and reset your nervous system.” You don’t even need three minutes for this one, Dr. Ayrapetyan adds. “Just 30 seconds of shaking can bring a surprising sense of relief.”

Box Breathing

Box breathing is an easy way to both calm your mind and give yourself an extra focus boost. “Inhale for four counts, hold for four, exhale for four, and hold again for four,” Dr. Ayrapetyan says. “Repeat a few times.”

Place a Hand on Your Heart

You’ve probably tried this in yoga class, but Dr. Ayrapetyan recommends taking a few seconds to place your hand on your heart when you’re overstimulated or emotionally flooded. “Close your eyes, take a breath, and say to yourself: I’m here. I’m safe. I’m allowed to pause,” she says.

Get Some Fresh Air (If Possible)

Even if you only have a minute, just standing on the porch or near a window is a simple way to take a break, Dr. Ayrapetyan says. “Nature, light, and a quick change in environment can help your brain reorient and your body recalibrate.”