Micro-Breaks: The 5-Minute Technique to Lower Cortisol on Stressful Workdays
By the Editorial Team at Musa Magazine
As Latina women and entrepreneurs, we carry the “hustle culture” in our blood. We believe that being productive means staying glued to the computer or phone for eight straight hours, without pause, until the to-do list is done.
But biology says otherwise. When we push nonstop, our body releases cortisol, the stress hormone. At first it keeps you alert, but after a few hours, excess cortisol blocks your prefrontal cortex. The result: mental fog, irritability, and taking 30 minutes to write an email that should have taken five.
As Latina women and entrepreneurs, we carry the “hustle culture” in our blood. We believe that being productive means staying glued to the computer or phone for eight straight hours, without pause, until the to-do list is done.
But biology says otherwise. When we push nonstop, our body releases cortisol, the stress hormone. At first it keeps you alert, but after a few hours, excess cortisol blocks your prefrontal cortex. The result: mental fog, irritability, and taking 30 minutes to write an email that should have taken five.
The solution isn’t working longer hours—it’s working with rhythm. Enter micro-breaks: the 5-minute technique that resets your nervous system.
What Is a Micro-Break?
It’s not checking Instagram (that stimulates your brain, it doesn’t rest it). A micro-break is an intentional pause of 3 to 5 minutes designed to pull your body out of “fight or flight” mode and bring it back to calm.
5-Minute Menu: 3 Options to Lower Stress
Box Breathing
This technique is used by Navy SEALs to stay calm in combat.
• How: Inhale for a count of 4. Hold the breath for 4 seconds. Exhale for 4 seconds. Hold with empty lungs for 4 seconds.
• The effect: It sends an immediate signal to the vagus nerve to slow your heart rate. Within 2 minutes, your body physically can’t stay stressed.
The 20-20-20 Rule (For Tired Eyes)
If you work in front of screens, your eyes stay fixed at a short distance, which strains the eye muscles and causes headaches.
• How: Every 20 minutes, look at something 20 feet away (about 6 meters, or out the window) for 20 seconds.
• The effect: It relaxes eye strain and allows you to “change perspective” mentally.
The “Shake”
Animals shake after a scare to release tension. We store it in our shoulders and jaw.
• How: Stand up from your chair. Shake your hands, arms, and legs vigorously for 1 minute. Gently jump if you can.
• The effect: It moves stuck energy and reactivates blood circulation, bringing fresh oxygen to the brain.
Stop seeing rest as the “reward” you earn at the end of the day. Rest is the fuel you need during the day. Set an alarm, take those 5 minutes, and you’ll see how—paradoxically—by working less time, you get much more done.