2-Minute Reset_ Find Calm with River North Counseling

Mini breaks work because they trigger subtle shifts in three key areas:

Physiological reset: Stretching, deep breathing, or standing up helps increase blood flow, reduce muscle tension, and lower cortisol levels.
Mental reset: A deliberate pause clears cognitive load, resets attention, and brings clarity back to the moment.
Emotional reset: Even a brief moment of gratitude, a smile, or a comforting thought can help reduce reactivity and restore emotional balance.
SCIENCE SNAPSHOT

Multiple studies have examined the power of micro-breaks:

🧠 COGNITIVE RECHARGE

Research from UC Irvine shows mental performance peaks after a short break. Even 2 minutes can help reduce errors and sharpen focus.

📉 STRESS HORMONE REDUCTION

Breaks with deep breathing slow the release of cortisol, the stress hormone, keeping emotional tension in check.

💡 CREATIVITY BOOST

A Harvard study found that taking a stroll—especially in green spaces—improves creative thinking by almost 20%. Even visualizing nature has similar benefits.

"These micro-moments give our brains a brief timeout—enough to reset, refocus, and return stronger."—Dr. Gloria Mark, UC Irvine

HOW MICRO-BREAKS FIT INTO YOUR DAY

It’s not just about when or how long, but how intentionally. Here’s a sample application:

Start of the day: Begin with 60 seconds of deep breathing before checking your inbox.
After each meeting or task: Do 5 shoulder rolls or walk to the window for 2 minutes.
Midday slump: Take a 3-minute gratitude pause or stretch in your work zone.
Before deadlines: Mini meditation—focus on one calm thought for 60 seconds to ease tension.
End of workday: Conclude with a short walk or self-reflection moment to decompress.
Visit https://www.rivernorthcounseling.com or call 312-467-0000.