The Benefits of Taking a Relaxing Lunch Break
According to several studies, we concentrate better and feel less stressed when we purposefully detach from work and enjoy a real break at least every 90 minutes.
Like many people, I sometimes find myself working right through lunch. I get lost in my work, just want to finish that one task to have it out of my hair and then I can relax.
A newly published study suggests this is the wrong approach. It turns out that taking a deliberate break from work with a short walk, even if just up and down the fire escape stairs, or around the car park as well as a bit of mindful relaxation can have powerful effects on our end-of-day concentration, stress, and fatigue.
In this study, participants in cognitively demanding fields—such as public administration, education, engineering, and finance—were randomly assigned to either take a slow, 15-minute stroll in a park (without much physical exertion) or do 15 minutes of mindful relaxation exercises during their lunch breaks every workday for two weeks. The relaxation exercises consisted of progressive muscle relaxation, deep breathing, and paying attention to thoughts and sensations in a non-judgmental way. Both groups were instructed beforehand on how and where to take their walk or mindfully relax.
Before, during, and after the two-week experiment, participants were “pinged” twice a week near the end of their workday and asked to report on how well they were able to concentrate at that moment, and on their stress and fatigue. In addition, they filled out a short questionnaire every night, asking how much they enjoyed their lunch break, and if they were able to detach from work during it or not.
In analyzing the results, lead researcher Marjaana Sianoja and her colleagues found that when individuals did the mindful relaxation or took a walk, they showed significant decreases in end-of-day stress and fatigue, as well as better concentration at work, compared to days when they took regular lunch breaks. Mindful relaxation was particularly helpful for stress relief, even more so than walking in the park.
Because these results occurred in a naturalistic setting, they are particularly promising, says Sianoja.
“These two restorative activities have benefits on well-being in a real work setting—as compared to laboratory settings with only student participants—and the benefits are observable some hours after the lunch break,” she says.
Why did the experiments have these benefits? Theoretically, walks in nature can lead to “attention restoration”—recovery from cognitive overload after intense focus—while also being enjoyable, while mindfulness can increase our positive emotions, relieve stress, and boost focus.
Indeed, Sianoja found that the enjoyment experienced during walking and the greater detachment from work during mindful relaxation seemed to account for participants’ increased well-being and concentration later in the day. Though she’d expected strolling in nature to produce greater detachment from work, it was apparently less effective than the mindfulness practice in this regard.
Still, she says, “Both of these activities should shift the attention away from work-related issues quite efficiently and offer a break completely free from demands if compared to a regular lunch break.”
The Certifications we bring to the table:
- Work, Health, and Well-being: Frameworks, Evidence, and Applications, Harvard T.H.Chan
- Improving Your Business Through a Culture of Health, Harvard T.H. Chan
- MSc in Positive Psychology and Coaching, University of East London (in progress)
- Certified Corporate Wellness Specialist, CHWA
- Positive Psychology and Resilience, University of Pennsylvania
- Project Management and Planning, University of California, Irvine
- Behavior Economics, University Toronto
- The Science of Stress Management and promoting Wellbeing, University of Washington
- Nutrition for Health Promotion and Disease Prevention, University of California
- Nutrition, Health and Lifestyle Issues, Stanford University
- Diabetes Prevention, University of California
- Preventing Chronic Pain, University of Minnesota,
- Child Nutrition and Cooking, Stanford University
- Nutrition & Fitness Coach SAFS, Switzerland
- Thai Traditional Medicine Therapist, Wat Po Chetawan, Bangkok