We plug in our phones like clockwork. But how often do we recharge ourselves? According to Lori Cook, PhD, CCC-SLP, and director of clinical research at the Center for BrainHealth at UT Dallas, even a few minutes of intentional pause can make all the difference in how we function at work and in life.

“Think of your brain like your cell phone. All day long, we’re looking at information—some we need, and sometimes we’re just doom-scrolling. But it all drains our battery.” Cook says, even if it’s celebrity gossip or entertainment news that you don’t need to remember, your brain still takes it in and processes it.

Cook recommends taking ‘brain breaks’ — aim for five-minute breaks, three to five times a day — where you go outside and deep breathe in the sunshine. Or if it’s a rainy day, walking around your office building without your phone. She suggests putting these breaks in your calendar.

Lori Cook, a brain researcher at UT Dallas, says a few minutes of deep breathing can hack your body’s natural chemistry to boost focus. [Photo: Center for BrainHealth]

“If you’re on the move all day, think about how you can build them into your schedule. Like arriving for a meeting five minutes before you need to and sitting silently in your car. Then grabbing your stuff and heading inside.”

But why do these simple practices actually work? Cook says that there’s real science behind breathwork.

“People don’t realize deep breathing is one of the ways we can access our own neuro-pharmacy to keep our neurotransmitters in balance,” she adds. “Norepinephrine plays a crucial role in the body’s fight-or-flight response and regulates functions like heart rate and blood pressure. When everything is in balance, we feel more focused and clearer. So, a simple practice is to breathe in to a count of four and breathe out a second or two longer.”

Whether stress is brought on by a personal issue, or you have general anxiety induced by work or other external sources, when the brain is overwhelmed, it can impact how efficient we are at our jobs, how much information we’re able to retain, and our general disposition or attitude.

“If your phone is low on battery, it will charge faster if it’s turned off. And the idea is that it’s able to devote all its resources to that recharge, our brain needs that too, and it really only takes a few minutes,” she says. “Think about the b-words: brain breaks and breath.”

Voices contributor Nicole Ward is a data journalist for the Dallas Regional Chamber.

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