As the initial whirlwind of the semester settles, many of you may have established a consistent class or work schedule. This is a perfect time to schedule your downtime as well. You might wonder how taking breaks at a place like Yale, which offers an abundance of activities and opportunities, could possibly be useful. Amid the busyness, even the most dedicated and capable people can find themselves on the brink of burnout, struggling to achieve their carefully set goals. One strategy for maintaining well-being involves incorporating short breaks to reset, regulate, and recover.
Author Suneel Gupta refers to this practice as “rhythmic renewal,” stating, “A day filled with breaks may sound more like the schedule of a slacker than a peak performer. But studies show us that people who achieve the highest levels of performance take somewhere around eight focused, deliberate breaks every single day.” This might seem unimaginable in a day packed with classes, meetings, and time dedicated to lab work, studio, research, and more. Let alone finding time for lunch! Nonetheless, many ancient traditions emphasize the wisdom of unplugging and provide teachings on how to do so in a mentally, spiritually, and physiologically replenishing way.
For example, yoga practices advocate for moments of quiet meditation, breath regulation, and body movement, along with maintaining a regular routine of sleep, eating, and exercise. There are numerous basic 5-minute renewal practices that you can adapt to your physiological needs, personal preferences, and specific context.
Need some inspiration? Consider setting a pleasant phone alarm to remind you when it’s time to renew. If you’ve been sitting for a while, take a moment to stand up, stretch, and drink some water. Savor the taste, feel the water on your tongue, and notice the movement as you swallow. Sit quietly, taking slow, deliberate breaths, perhaps practicing a longer exhale or a box-breathing pattern. Focus on how this water replenishes the cells of your body, allowing them to perform their functions smoothly, and how your muscles and eyes will feel less fatigued. As you breathe, scan your body for any stiffness and exhale relaxation into those areas. Imagine being enveloped in comfort, knowing that this restful moment is entirely yours. You might find that these renewals create a “flow” that enhances your patience, focus, and alertness when you return to work.
Over time, incorporating rhythmic renewal into your routine may help you maintain a sense of capability, steadiness, and vigor, preserving your well-being, motivation and creative edge.