Meetings take up a large part of many people’s working lives – whether in the office or on video calls. But too often, they end up draining more energy than they create. Long, uninterrupted sessions can lead to falling concentration, lower engagement, and poorer decisions. The good news? It doesn’t take much to turn things around. Short, intentional breaks can make a real difference to energy, focus, and collaboration.

Why Breaks Work

Our brains aren’t built for constant attention. Research shows that concentration drops significantly after about 45–60 minutes of continuous work. A short break allows the brain to reset and process information, so we return with renewed focus and a clearer mind.

Breaks also help reduce stress. Standing up, moving around, and taking a few deep breaths activate the body’s natural relaxation response. This helps us stay calm, positive, and ready to contribute – even in long or demanding meetings.

Plan Your Breaks – and Make Them a Habit

It may sound simple, but many meetings are still scheduled without any breaks. A small change, such as adding five-minute micro-breaks every hour, can make a big difference. That’s enough time to stretch, refill your water bottle, or simply look away from the screen.

If you’re leading the meeting, schedule breaks in advance. It sends a clear message that breaks aren’t wasted time but part of an effective meeting culture. You can also use them as natural transitions between topics, helping participants refocus and stay engaged.

Make the Break Active

A break doesn’t have to mean sitting still. In fact, light movement can give you a quick energy boost. Try:

• Stretching – roll your shoulders, reach your arms overhead, or do a few simple standing stretches.
• Taking a short walk – even a couple of minutes around the office or outside can work wonders.
• Changing position – if you have a sit-stand desk, alternate between sitting and standing.
• Breathing deeply – a few slow breaths can lower your heart rate and clear your mind.

The key is to make the break feel like a genuine shift – both physically and mentally.

Online Meetings Need Extra Care

When meetings happen online, it’s even easier to forget about breaks. Screen fatigue and sitting still for long periods can quickly sap your energy. Try scheduling short “screen-free” breaks where everyone turns off their camera and moves around.

Another useful trick is to plan meetings for 25 or 50 minutes instead of 30 or 60. That automatically builds in a few minutes between calls – time to grab a drink, check notes, or simply breathe before the next session.

Build a Culture Where Breaks Are Encouraged

Even the best intentions won’t last if the culture doesn’t support them. Many people still feel that taking a break looks lazy or uncommitted. In reality, it’s the opposite: breaks show that you take your focus and performance seriously.

Leaders and meeting organisers can set the tone by taking breaks themselves and encouraging others to do the same. Acknowledge when someone suggests a pause – it shows they care about the quality of the meeting. Over time, this becomes a natural part of how the team works together.

Small Steps, Big Impact

Introducing short breaks doesn’t require major changes. It’s about creating small rhythms that support concentration and wellbeing. When meetings become more focused and participants feel more energised, it benefits both results and morale.

So next time you plan a meeting, remember: a five-minute break could be the difference between a draining discussion and a productive, energising collaboration.