<ul> <li>Our performance increases 15% when we take movement microbreaks.¹</li> <li>Taking just a 40 second microbreak results in improved performance compared to taking no break.²</li> <li>Physical activity performed throughout the workday has more beneficial effects on energy levels, mood and cognitive function than 30 minutes of exercise.³</li> <li>Taking short breaks increases positive affect— on-the-job outlook, energy and enthusiasm—which translates to measurable gains in performance.⁴</li> <li>Those who take microbreaks have about 60% better odds of feeling energetic.¹</li> <li>Mindfulness interventions (movement and breathing microbreaks) can affect cognitive resources in ways that lead to fewer sunk cost decision errors, prevention of which could potentially be worth thousands or even millions of dollars to organizations.⁵</li> <li>The more fatigued you become, the more effort you have to put in to keep performing. Over time you expend more effort while losing efficiency, but short breaks stop the depletion cycle and improve energy.⁶</li> </ul> <ol class="small"> <li>Ergonomic Management Software and Work Performance: An Evaluative Study. Cornell University Human Factors Lab Technical Report. <a target="_blank" href="https://ergo.human.cornell.edu/Pub/HFlabReports/EMReport201.pdf">https://ergo.human.cornell.edu/Pub/HFlabReports/EMReport201.pdf</a></li> <li>Conlin, A., Hu, X., & Barber, L. K. (2021). Comparing Relaxation Versus Mastery Microbreak Activity: A Within-Task Recovery Perspective. Psychological Reports, 124(1), 248-265. <a target="_blank" href="https://doi.org/10.1177/0033294119900347">https://doi.org/10.1177/0033294119900347</a></li> <li>Bergouignan, A., Legget, K.T., De Jong, N. et al. Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function. Int J Behav Nutr Phys Act 13, 113 (2016). <a target="_blank" href="https://doi.org/10.1186/s12966-016-0437-z">https://doi.org/10.1186/s12966-016-0437-z</a></li> <li>Heid, M. (2018, July 16). This simple trick will make you happier and better at your job. Time. <a target="_blank" href="https://time.com/5339600/how-to-be-happier-at-work">https://time.com/5339600/how-to-be-happier-at-work</a></li> <li>Gilbert, E., Foulk, T., & Bono, J. (2018). Building personal resources through interventions: An integrative review. Journal of Organizational Behavior (John Wiley & Sons, Inc.), 39(2), 214-228. <a target="_blank" href="https://doi.org/10.1002/job.2198">https://doi.org/10.1002/job.2198</a></li> <li>Law, T. (2022, September 1). How micro-breaks can help you feel better at work. Time. <a target="_blank" href="https://time.com/6210430/micro-breaks-work-productivity/">https://time.com/6210430/micro-breaks-work-productivity/</a></li> </ol>

<ul> <li>Two minute movement breaks improve attention, concentration, learning and memory functions for up to two hours after a break.¹⁰</li> <li>Breaking up prolonged periods of sitting can increase reaction times, improve working memory and executive functions, lower odds of cognitive impairment, speed up information processing, and significantly reduce fatigue.¹</li> <li>Prolonged sitting impairs peripheral blood flow, which lowers cognitive functioning and increases the risk of neurodegenerative diseases.²</li> <li>Microbreaks are beneficial for the worker's well-being and job performance, even if the total work time is reduced (a 10% reduction) because of the breaks.³</li> <li>More movement improves our cognitive focus and function.^4,5</li> <li>Moving increases blood flow and oxygenation in your brain, boosting neural connectivity.⁶</li> <li>Moving stimulates nerve cell growth in the hippocampus, the center of learning and memory.⁷</li> <li>Movement has immediate cognitive impacts: improving working memory, attention, processing speed, executive function, and task-switching both in the moment and over time.⁸</li> <li>Light aerobic activity can significantly boost creative thinking and problem-solving.⁸</li> <li>The brain is about 2% of our body weight and consumes about 20% of our energy. Microbreaks help recover our energy and cognitive functioning.⁹</li> <li>Microbreaks help restore cognitive capacity, supporting clearer thinking, steadier emotions, and stronger decision-making. ⁹</li> </ul> <ol class="small"> <li>Chandrasekaran, B., Pesola, A. J., Rao, C. R., & Arumugam, A. (2021). Does breaking up prolonged sitting improve cognitive functions in sedentary adults? A mapping review and hypothesis formulation on the potential physiological mechanisms. BMC Musculoskeletal Disorders, 22(1), 1-16. <a target="_blank" href="https://doi.org/10.1186/s12891-021-04136-5">https://doi.org/10.1186/s12891-021-04136-5</a></li> <li>Carter, S. E., Draijer, R., Holder, S. M., Brown, L., Thijssen, D. H. J., & Hopkins, N. D. (2018). Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. Journal of Applied Physiology, 125(3), 790-798. <a target="_blank" href="https://doi.org/10.1152/japplphysiol.00310.2018">https://doi.org/10.1152/japplphysiol.00310.2018</a></li> <li>Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). Give me a break! A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS ONE, 17(8), 1-27 <a target="_blank" href="https://doi.org/10.1371/journal.pone.0272460">https://doi.org/10.1371/journal.pone.0272460</a></li> <li>Cogent Engineering, 9:1, 2026206, <a target="_blank" href="https://www.tandfonline.com/doi/full/10.1080/23311916.2022.2026206">https://www.tandfonline.com/doi/full/10.1080/23311916.2022.2026206</a></li> <li>Nestor, J. (2020). Breath. Penguin Life. <a target="_blank" href="https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615">https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615</a></li> <li>Wang, Z., & Jia, J. (2024). Enhancing the understanding between exercise and brain health: A new tool of oxygen imaging. Journal of Sport and Health Science, 13(6), 751-752. <a target="_blank" href="https://doi.org/10.1016/j.jshs.2024.05.008">https://doi.org/10.1016/j.jshs.2024.05.008</a></li> <li>Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., Kim, J. S., Heo, S., Alves, H., White, S. M., Wojcicki, T. R., Mailey, E., Vieira, V. J., Martin, S. A., Pence, B. D., Woods, J. A., McAuley, E., & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences of the United States of America, 108(7), 3017-3022. <a target="_blank" href="https://doi.org/10.1073/pnas.1015950108">https://doi.org/10.1073/pnas.1015950108</a></li> <li>Pronk N. P. (2025). The sedentary - cognitive paradox at work: movement as a strategic business imperative for brain fitness. JAR life, 15, 100054. <a target="_blank" href="https://doi.org/10.1016/j.jarlif.2025.100054">https://doi.org/10.1016/j.jarlif.2025.100054</a></li> <li>Guthridge, L. (2026, February 24). How well-being is evolving from an employee benefit to a performance boost. Forbes Coaches Council. <a target="_blank" href="https://www.forbes.com/councils/forbescoachescouncil/2026/02/24/how-well-being-is-evolving-from-an-employee-benefit-to-a-performance-boost/">https://www.forbes.com/councils/forbescoachescouncil/2026/02/24/how-well-being-is-evolving-from-an-employee-benefit-to-a-performance-boost/</a></li> <li>Blomstrand, P., & Engvall, J. (2020). Effects of a single exercise workout on memory and learning functions in young adults—A systematic review. Translational Sports Medicine, 3(5), 437-446. <a target="_blank" href="https://doi.org/10.1002/tsm2.19">https://doi.org/10.1002/tsm2.19</a></li> </ol>

<ul> <li>Microbreaks act as a circuit breaker for stress, improving productivity, focus, and motivation.¹</li> <li>82% of employees feel at risk for burnout; but microbreaks stop stress before it becomes burnout.^2,3</li> <li>Employees taking microbreaks experience significantly lower job-related stress compared to their counterparts who maintained their regular sitting habits.³</li> <li>Relaxation and energy levels improve significantly after taking microbreaks, reducing the chance of burnout.⁴</li> <li>Increasing employee's levels of mindfulness lowers emotional exhaustion and burnout, especially for those with high job demands.⁵</li> <li>Short breaks taken between work tasks are solutions for preventing the impairing effects of accumulated strain, reducing the chance of burnout.²</li> <li>Microbreaks improve three types of resources: cognitive resources by improving working memory and cognitive flexibility, psychological resources by prompting more neutral emotional appraisals and reducing negative emotional reactivity, and physiological resources by reducing stress reactions.⁶</li> <li>Support from supervisors influences not only employee's willingness to take breaks, but also increases the positive effects of microbreaks, leading to higher levels of recovery and positive affect.⁷</li> <li>Microbreaks may be more important than formally scheduled breaks because each day requires different scheduling of work tasks or has important deadlines and being forced to take a rigidly scheduled break may make employees even more drained, tired, and upset.⁸</li> <li>Taking breaks during the workday lowers rates of employee burnout, which could in turn boost employee retention.⁹</li> <li>73% of survey participants indicate having Breakthru has made their stress more manageable.</li> <li>When a strong emotion (e.g., anger, anxiety) arises, our neurochemicals surge. Racing heart, tense muscles, sinking stomach, but if you don't reinforce it through rumination, it will fade on its own within about 90 seconds. A microbreak acts as a circuit-breaker to halt that cycle and reset your autonomic response.¹⁰</li> </ul> <ol class="small"> <li>Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). Give me a break! A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS ONE, 17(8), 1-27. <a target="_blank" href="https://doi.org/10.1371/journal.pone.0272460">https://doi.org/10.1371/journal.pone.0272460</a></li> <li>O'Rourke, K. (n.d.). Four ways to energize employee engagement. Mercer. Retrieved <a target="_blank" href="https://www.mercer.com/insights/talent-and-transformation/attracting-and-retaining-talent/four-ways-to-energize-employee-engagement/">https://www.mercer.com/insights/talent-and-transformation/attracting-and-retaining-talent/four-ways-to-energize-employee-engagement/</a></li> <li>Mainsbridge, C. P., Cooley, D., Dawkins, S., de Salas, K., Tong, J., Schmidt, M. W., & Pedersen, S. J. (2020). Taking a Stand for Office-Based Workers' Mental Health: The Return of the Microbreak. Frontiers in public health, 8, 215. <a target="_blank" href="https://doi.org/10.3389/fpubh.2020.00215">https://doi.org/10.3389/fpubh.2020.00215</a></li> <li>Hoover, C. S., Ragsdale, J. M., & Ayres, T. B. (2022). An experimental test of resource recovery from physical and relaxation work break activities. Stress & Health: Journal of the International Society for the Investigation of Stress, 38(3), 477-489. <a target="_blank" href="https://doi.org/10.1002/smi.3108">https://doi.org/10.1002/smi.3108</a></li> <li>Charoensukmongkol, P., & Puyod, J. V. (2022). Mindfulness and emotional exhaustion in call center agents in the Philippines: moderating roles of work and personal characteristics. The Journal of General Psychology, 149(1), 72-96. <a target="_blank" href="https://doi.org/10.1080/00221309.2020.1800582">https://doi.org/10.1080/00221309.2020.1800582</a></li> <li>Gilbert, E., Foulk, T., & Bono, J. (2018). Building personal resources through interventions: An integrative review. Journal of Organizational Behavior (John Wiley & Sons, Inc.), 39(2), 214-228. <a target="_blank" href="https://doi.org/10.1002/job.2198">https://doi.org/10.1002/job.2198</a></li> <li>Nie, Q., Zhang, J., Peng, J., & Chen, X. (2023). Daily micro-break activities and workplace well-being: A recovery perspective. Current Psychology, 42(12), 9972-9985. <a target="_blank" href="https://doi.org/10.1007/s12144-021-02300-7">https://doi.org/10.1007/s12144-021-02300-7</a></li> <li>Trougakos, J. P., & Hideg, I. (2009). Momentary work recovery: The role of within-day work breaks. In S. Sonnentag, P. L. Perrewé, & D. C. Ganster (Eds.), Current perspectives on job-stress recovery (pp. 37-84). JAI Press/Emerald Group Publishing. <a target="_blank" href="https://doi.org/10.1108/S1479-3555(2009)0000007005">https://doi.org/10.1108/S1479-3555(2009)0000007005</a></li> <li>Heid, M. (2018). This Simple Trick Will Make You Happier and Better at Your Job. Time.Com, 1.</li> <li>Travers, M. (2025, March 10). A psychologist shares the 90-second rule to survive emotional waves. Forbes. Retrieved from <a target="_blank" href="https://www.forbes.com/sites/traversmark/2025/03/10/apsychologist-shares-the-90-second-rule-to-survive-emotionalwaves/">https://www.forbes.com/sites/traversmark/2025/03/10/apsychologist-shares-the-90-second-rule-to-survive-emotionalwaves/</a></li> </ol>

<ul> <li>Mindful microbreaks increase positive emotions, well-being, optimism, resilience, and vigor.¹</li> <li>81% of workers said workplace stress affects their mental health; while microbreaks reduce stress and improve mood during the workday.²</li> <li>When feeling frazzled, worn down or overwhelmed, taking a short break can lead to better outcomes—in terms of stress, mood and performance—than staying glued to a work task.³</li> <li>Employees were in a better mood on days when they took movement breaks, reporting more positive emotions, fewer negative feelings and more energy, reporting an average 25% reduction in fatigue.⁴</li> <li>Microbreaks lead to employees feeling more refreshed, vigorous,⁵ happy, energetic,⁶ and less stressed,⁷ experiencing lower levels of burnout and exhaustion,⁷ and having higher levels of life satisfaction.⁶</li> <li>Movement improves mood and clarity by modulating stress hormones and releasing neurotransmitters like dopamine, serotonin, and endorphins, which in turn support focus and emotional regulation.⁸</li> </ul> <ol class="small"> <li>Gilbert, E., Foulk, T., & Bono, J. (2018). Building personal resources through interventions: An integrative review. Journal of Organizational Behavior (John Wiley & Sons, Inc.), 39(2), 214-228. <a target="_blank" href="https://doi.org/10.1002/job.2198">https://doi.org/10.1002/job.2198</a></li> <li>Harper, J. G. (2025, May 28). Addressing workplace fatigue and burnout: Four tips for employers. Forbes. Retrieved December 2, 2025, from <a target="_blank" href="https://www.forbes.com/councils/forbesbusinesscouncil/2025/05/28/addressing-workplace-fatigue-and-burnout-four-tips-for-employers/">https://www.forbes.com/councils/forbesbusinesscouncil/2025/05/28/addressing-workplace-fatigue-and-burnout-four-tips-for-employers/</a></li> <li>YoungAh Park, coauthor of that study and an assistant professor in the School of Labor and Employment Relations at the University of Illinois” (Heid, 2018, p. 1)</li> <li>Zomorodi, M., & Diaz, K. (2023, November 13). Sitting down all day is killing us: The cure is surprisingly simple—and difficult. Los Angeles Times. <a target="_blank" href="https://www.latimes.com/opinion/story/2023-11-07/sitting-sedentary-screen-device-work-healthdiabetes-Hypertension-exercise-fitness-npr">https://www.latimes.com/opinion/story/2023-11-07/sitting-sedentary-screen-device-work-healthdiabetes-Hypertension-exercise-fitness-npr</a></li> <li>Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS ONE, 17(8), 1-27. <a target="_blank" href="https://doi.org/10.1371/journal.pone.0272460">https://doi.org/10.1371/journal.pone.0272460</a></li> <li>Headrick, L., Newman, D. A., Park, Y. A., & Liang, Y. (2023). Recovery Experiences for Work and Health Outcomes: A Meta-Analysis and Recovery-Engagement-Exhaustion Model. Journal of Business & Psychology, 38(4), 821-864. <a target="_blank" href="https://doi.org/10.1007/s10869-022-09821-3">https://doi.org/10.1007/s10869-022-09821-3</a></li> <li>Charoensukmongkol, P., & Puyod, J. V. (2022). Mindfulness and emotional exhaustion in call center agents in the Philippines: moderating roles of work and personal characteristics. The Journal of General Psychology, 149(1), 72-96. <a target="_blank" href="https://doi.org/10.1080/00221309.2020.1800582">https://doi.org/10.1080/00221309.2020.1800582</a></li> <li>Pronk N. P. (2025). The sedentary - cognitive paradox at work: movement as a strategic business imperative for brain fitness. JAR life, 15, 100054. <a target="_blank" href="https://doi.org/10.1016/j.jarlif.2025.100054">https://doi.org/10.1016/j.jarlif.2025.100054</a></li> </ol>

<ul> <li>The physiological benefits of mindfulness interventions include improved pain tolerance, immune functioning, and other indicators of health.¹</li> <li>For those who engage in long periods of sedentary behavior, breaking up these sitting periods with frequent active break strategies have important implications for cerebrovascular health.²</li> <li>A morning bout of moderate-intensity exercise improves serum brain-derived neurotrophic growth factor and working memory or executive function in older adults IF subsequent sitting is interrupted with light-intensity movement.³</li> <li>Just 2 mins of movement reduces systolic blood pressure.⁴</li> <li>People who take frequent short breaks experience fewer headaches, less eye strain and lower rates of back pain.⁵</li> <li>Micro-exercise performed at the workplace can increase muscle strength.⁶</li> <li>Intermittent standing breaks throughout the day and after meals reduced glucose on average by 9.51% compared to prolonged sitting.⁷</li> </ul> <ol class="small"> <li>Gilbert, E., Foulk, T., & Bono, J. (2018). Building personal resources through interventions: An integrative review. Journal of Organizational Behavior (John Wiley & Sons, Inc.), 39(2), 214-228. <a target="_blank" href="https://doi.org/10.1002/job.2198">https://doi.org/10.1002/job.2198</a></li> <li>Carter, S. E., Draijer, R., Holder, S. M., Brown, L., Thijssen, D. H. J., & Hopkins, N. D. (2018). Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. Journal of Applied Physiology, 125(3), 790-798. https://doi.org/10.1152/japplphysiol.00310.2018</li> <li>Wheeler, M. J., Green, D. J., Ellis, K. A., Cerin, E., Heinonen, I., Naylor, L. H., Larsen, R., Wennberg, P., Boraxbekk, C. J., Lewis, J., Eikelis, N., Lautenschlager, N. T., Kingwell, B. A., Lambert, G., Owen, N., & Dunstan, D. W. (2020). Distinct effects of acute exercise and breaks in sitting on working memory and executive function in older adults: a three-arm, randomised cross-over trial to evaluate the effects of exercise with and without breaks in sitting on cognition. British journal of sports medicine, 54(13), 776-781. https://doi.org/10.1136/bjsports-2018-100168</li> <li>DURAN, ANDREA T.; FRIEL, CIARAN P.; SERAFINI, MARIA A.; ENSARI, IPEK; CHEUNG, YING KUEN; DIAZ, KEITH M.. Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Crossover Trial. Medicine & Science in Sports & Exercise 55(5):p 847-855, May 2023. | DOI: 10.1249/MSS.0000000000003109</li> <li>Emily Hunter, first author of the study and an associate professor of management at Baylor's Hankamer School of Business” (Heid, 2018, p. 1).</li> <li>Andersen, L.L., Skovlund, S.V., Vinstrup, J. et al. Potential of micro-exercise to prevent long-term sickness absence in the general working population: prospective cohort study with register follow-up. Sci Rep 12, 2280</li> <li>Buffey, A.J., Herring, M.P., Langley, C.K. et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med 52, 1765-1787 (2022). https://doi.org/10.1007/s40279-022-01649-4</li> <li><a target="_blank" href="https://www.cnn.com/2022/09/02/health/walking-blood-sugar-study-wellness/index.html">https://www.cnn.com/2022/09/02/health/walking-blood-sugar-study-wellness/index.html</a></li> </ol>

<ul> <li>Movement microbreaks throughout the day reduce musculoskeletal pain especially in the neck, wrists, shoulders, and lower and upper back.¹</li> <li>A work-rest schedule including 1-minute microbreaks significantly reduces muscle fatigue without affecting work productivity.²</li> <li>Microbreaks have a positive effect on reducing discomfort in all areas studied (back of the neck [Cervical Extensors], lower back and spine [Lumbar Erector Spinae], the top of the shoulders and shoulder blades [Upper Trapezius/Supraspinatus], and the forearm, wrists, and fingers [Wrist and Finger Extensors]) during stationary work on a computer.³</li> <li>Those taking stretching microbreaks throughout the day report the greatest reduction in musculoskeletal discomfort compared to sedentary breaks.⁴</li> <li>Microbreaks could benefit both seated and standing work postures such as to maintain a lower muscle activation and thus avoid cumulative muscle fatigue at the end of a 90-min work time.⁵</li> <li>Resting your eyes and stretching is necessary to avoid eye strain and skeletal fatigue--discomforts that can distract and drain you.⁶</li> </ul> <ol class="small"> <li>Grünwald, J. A., & Licka, T. F. (2023). Health Promotion for Students of Veterinary Medicine: A Preliminary Study on Active Microbreaks and Ergonomics Education. Animals (2076-2615), 13(10), 1641. <a target="_blank" href="https://doi.org/10.3390/ani13101641">https://doi.org/10.3390/ani13101641</a></li> <li>Beltran Martinez, K., Nazarahari, M., & Rouhani, H. (2023). Breaking the Fatigue Cycle: Investigating the Effect of Work-Rest Schedules on Muscle Fatigue in Material Handling Jobs. Sensors, 23(24), 9670. <a target="_blank" href="https://doi.org/10.3390/s23249670">https://doi.org/10.3390/s23249670</a></li> <li>McLean, L., Tingley, M., Scott, R. N., & Rickards, J. (2001). Computer terminal work and the benefit of microbreaks. Applied Ergonomics, 32(3), 225-237. <a target="_blank" href="https://doi.org/10.1016/S0003-6870(00)00071-5">https://doi.org/10.1016/S0003-6870(00)00071-5</a></li> <li>Radwan, A., Barnes, L., DeResh, R., Englund, C., & Gribanoff, S. (2022). Effects of active microbreaks on the physical and mental well-being of office workers: A systematic review. Cogent Engineering, 9(1). <a target="_blank" href="https://doi.org/10.1080/23311916.2022.2026206">https://doi.org/10.1080/23311916.2022.2026206</a></li> <li>Loh, P. Y., Choi, J., & Lin, Y. (2023). Impact of task variation and microbreaks on muscle fatigue at seated and standing postures. Work, 76(3), 1039-1045. <a target="_blank" href="https://doi.org/10.3233/WOR-220528">https://doi.org/10.3233/WOR-220528</a></li> <li>Law, T. (2022, September 1). How micro-breaks can help you feel better at work. Time. <a target="_blank" href="https://time.com/6210430/micro-breaks-work-productivity/">https://time.com/6210430/micro-breaks-work-productivity/</a></li> </ol>

<ul> <li>Moving together with colleagues builds synergy and trust.¹</li> <li>Engaging in synchronous movement strengthens social ties and creates a greater sense of well-being.²</li> <li>Simply tapping fingers in sync increases generosity, trust and tolerance toward others.²</li> <li>Even when separate groups who previously described one another negatively engaged in synchronous activity, they then express a greater sense of closeness and indicate more desire to see their partners again.²</li> <li>Engaging in synchronous movement with others increases energy level and mood through fun non-work-related active breaks.³</li> <li>Workplace physical exercise performed together with colleagues improves social climate and vitality among workers with chronic musculoskeletal pain.⁴</li> <li>Group-based physical exercise at work contribute to building social capital within teams at the workplace.⁵</li> <li>Improvement of psychological and social factors from performing micro-exercise with colleagues at the workplace; including social climate, feelings of vitality and the ability to work together in teams.⁶</li> <li>The more employees perceive their colleagues to encourage them to behave in healthy ways, the higher the employee's fruit and vegetable intake, and the more the employee will be physically active.⁷</li> </ul> <ol class="small"> <li>Barbara Ehrenreich, Dancing in the Streets, Holt Paperbacks; 1st edition (December 26, 2007)</li> <li>Marta Zaraska, Moving in Sync Creates Surprising Social Bonds among People, Scientific American 323, 4, 64-69 (October 2020), <a target="_blank" href="https://doi.org/10.1038/scientificamerican1020-64">https://doi.org/10.1038/scientificamerican1020-64</a></li> <li>Jakobsen, M.D., Sundstrup, E., Brandt, M. et al. Psychosocial benefits of workplace physical exercise: cluster randomized controlled trial. BMC Public Health 17, 798 (2017). <a target="_blank" href="https://doi.org/10.1186/s12889-017-4728-3">https://doi.org/10.1186/s12889-017-4728-3</a></li> <li>Andersen, Lars L. PhD; Persson, Roger PhD; Jakobsen, Markus D. PhD; Sundstrup, Emil PhD. Psychosocial effects of workplace physical exercise among workers with chronic pain: Randomized controlled trial. Medicine 96(1):p e5709, January 2017. | DOI: 10.1097/MD.0000000000005709, <a target="_blank" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5228667/">https://pmc.ncbi.nlm.nih.gov/articles/PMC5228667/</a></li> <li>Andersen LL, Poulsen OM, Sundstrup E, et al. Effect of physical exercise on workplace social capital: Cluster randomized controlled trial. Scandinavian Journal of Public Health. 2015;43(8):810-818. doi:10.1177/1403494815598404, <a target="_blank" href="https://journals.sagepub.com/doi/abs/10.1177/1403494815598404">https://journals.sagepub.com/doi/abs/10.1177/1403494815598404</a></li> <li>Andersen, L.L., Skovlund, S.V., Vinstrup, J. et al. Potential of micro-exercise to prevent long-term sickness absence in the general working population: prospective cohort study with register follow-up. Sci Rep 12, 2280 (2022). <a target="_blank" href="https://doi.org/10.1038/s41598-022-06283-8">https://doi.org/10.1038/s41598-022-06283-8</a></li> <li>Van der Put, A., Ellwardt, L. Employees' healthy eating and physical activity: the role of colleague encouragement and behaviour. BMC Public Health 22, 2004 (2022). <a target="_blank" href="https://doi.org/10.1186/s12889-022-14394-0">https://doi.org/10.1186/s12889-022-14394-0</a></li> </ol>

<ul> <li>Just 2-5 minutes of structured diaphragmatic or rhythmic breathing significantly lowers cortisol, reduces heart rate and anxiety, and improves sustained attention and mood, shifting the body into parasympathetic dominance for faster recovery.^1,2</li> <li>Breathing-based meditation has been shown to improve psychological adjustment and emotional regulation.³</li> </ul> <ol class="small"> <li>Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. <a target="_blank" href="https://doi.org/10.1016/j.xcrm.2022.100895">https://doi.org/10.1016/j.xcrm.2022.100895</a></li> <li>Ma, X., Yue, Z. Q., Gong, Z. Q., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. <a target="_blank" href="https://doi.org/10.3389/fpsyg.2017.00874">https://doi.org/10.3389/fpsyg.2017.00874</a></li> <li>Seppälä et al. (2014). Journal of Traumatic Stress, 27(4), 397-405. <a target="_blank" href="https://doi.org/10.1002/jts.21936">https://doi.org/10.1002/jts.21936</a></li> </ol>

<ul> <li>Relaxation and psychological detachment are higher after relaxation breaks and energy levels are significantly higher after movement breaks.¹</li> <li>Moving more throughout the day leads to less musculoskeletal discomfort, better cardiometabolic health outcomes, and more sleep.²</li> <li>Microbreaks are a powerful way for employees to refresh and reenergize their work day without the strain or fear of taking long, structured breaks.³</li> <li>Taking breaks during the work day leads to improvements in energy, concentration and task motivation.⁴</li> <li>Employees were in a better mood on days when they took movement breaks, reporting more positive emotions, fewer negative feelings and more energy, reporting an average 25% reduction in fatigue.⁵</li> <li>Microbreaks are efficient in preserving high levels of vigor and alleviating fatigue.⁶</li> <li>The brain is about 2% of our body weight and consumes about 20% of our energy. Microbreaks help recover our energy and cognitive functioning.⁷</li> </ul> <ol class="small"> <li>Hoover, C. S., Ragsdale, J. M., & Ayres, T. B. (2022). An experimental test of resource recovery from physical and relaxation work break activities. Stress & Health: Journal of the International Society for the Investigation of Stress, 38(3), 477-489. <a href="https://doi.org/10.1002/smi.3108" target="_blank">https://doi.org/10.1002/smi.3108</a></li> <li>Arippa, F., Nguyen, A., Pau, M., & Harris-Adamson, C. (2023). Movement Behavior and Health Outcomes among Sedentary Adults: A Cross-Sectional Study. International Journal of Environmental Research & Public Health, 20(5), 4668. <a href="https://doi.org/10.3390/ijerph20054668" target="_blank">https://doi.org/10.3390/ijerph20054668</a></li> <li>Nie, Q., Zhang, J., Peng, J., & Chen, X. (2023). Daily micro-break activities and workplace well-being: A recovery perspective. Current Psychology, 42(12), 9972-9985. <a href="https://doi.org/10.1007/s12144-021-02300-7" target="_blank">https://doi.org/10.1007/s12144-021-02300-7</a></li> <li>Emily Hunter, first author of the study and an associate professor of management at Baylor's Hankamer School of Business” (Heid, 2018, p. 1).</li> <li>Zomorodi, M., & Diaz, K. (2023, November 13). Sitting down all day is killing us: The cure is surprisingly simple—and difficult. Los Angeles Times. <a href="https://www.latimes.com/opinion/story/2023-11-07/sitting-sedentary-screen-device-work-healthdiabetes-Hypertension-exercise-fitness-npr" target="_blank">https://www.latimes.com/opinion/story/2023-11-07/sitting-sedentary-screen-device-work-healthdiabetes-Hypertension-exercise-fitness-npr</a></li> <li>Ergonomic Management Software and Work Performance: An Evaluative Study. Cornell University Human Factors Lab Technical Report. <a href="https://ergo.human.cornell.edu/Pub/HFlabReports/EMReport201.pdf" target="_blank">https://ergo.human.cornell.edu/Pub/HFlabReports/EMReport201.pdf</a></li> <li>Guthridge, L. (2026, February 24). How well-being is evolving from an employee benefit to a performance boost. Forbes Coaches Council. <a href="https://www.forbes.com/councils/forbescoachescouncil/2026/02/24/how-well-being-is-evolving-from-an-employee-benefit-to-a-performance-boost/" target="_blank">https://www.forbes.com/councils/forbescoachescouncil/2026/02/24/how-well-being-is-evolving-from-an-employee-benefit-to-a-performance-boost/</a></li> </ol>