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Brain’s Full Potential : How to Take Effective Brain Breaks

We live in an era where screen time has skyrocketed, and the emphasis on productivity has pushed our brains to work at full throttle almost incessantly. But it's crucial to understand that our brains weren't designed for this 24/7 grind. Brain health expert Jim Kwik emphasizes that one of the most productive things you can do is give your brain a much-needed break. So, how can we effectively harness the art of taking "Brain Breaks" to rejuvenate our mental resources and improve focus? This article will guide you through a well-designed strategy that incorporates breathing, hydration, movement, and even juggling into your break time.

The Importance of Interval Breaks

Continuous work or study sessions can quickly lead to diminished concentration and mental fatigue. The Pomodoro Technique is a widely recognized tool that advises taking brief breaks every 25-30 minutes during long work sessions. These short respites offer two significant benefits known as "Primacy" and "Recency." The former refers to the human tendency to remember things that occur at the beginning, while the latter refers to remembering things that happen towards the end. Taking regular breaks helps create multiple cycles of primacy and recency, thereby improving your retention of information.

What to Do During Brain Breaks

1. Breathe

It's simple yet highly effective. Taking deep breaths can clear mental fog and improve clarity. Despite making up only about 2% of our body mass, the brain requires 20% of our body's nutrients and oxygen. Gifting yourself a few moments of deep breathing replenishes your brain with the vital oxygen it needs to function optimally.

2. Hydrate

Dehydration negatively impacts cognitive function. In fact, proper hydration can increase your reaction time and thinking speed by up to 30%. So, grab that glass of water during your break to stay on top of your game.

3. Move

Contrary to popular belief, sitting is not the most conducive posture for productivity in the long run. Movement activates Brain-Derived Neurotrophic Factors (BDNF), which essentially act as "fertilizers" for the brain. A variety of exercises can fit into your Brain Break routine: jumping jacks, push-ups, or even brief sessions of calisthenics.

Elevate Your Breaks with Juggling

Believe it or not, juggling can be an incredibly effective tool for mental rejuvenation. Research from Oxford University has shown that juggling can increase white matter in the brain. The exercise also enhances peripheral vision, which has notable implications for improving your reading speed and comprehension.

Juggling is also a fantastic metaphor for life. We are always juggling multiple roles and responsibilities, and sometimes we're bound to drop the ball. But remember, it's okay to make mistakes; they're an essential part of the learning process.

Additional Tips for Brain Function

Cross laterals are activities that involve crossing the midline of the body, which may foster improved connections in the brain. Dancing and table tennis are two excellent examples. Additionally, Super Brain Yoga, which involves massaging opposite earlobes while squatting, is another method that could potentially enhance your cognitive function.


Brain Breaks are not just a luxury but a necessity for sustainable productivity and a healthier mind. The key is to make these breaks part of your daily routine, not just a one-off exercise regimen. So, whether it's implementing the Pomodoro Technique, taking up juggling, or practicing Super Brain Yoga, it's time to make Brain Breaks a priority in your life. Share your go-to Brain Break activities in the comments; we could all learn from each other's experiences. Remember, it's never about achieving perfection; it's all about making consistent progress.

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