A Cardiologist Says This 2- to 5-Minute Afternoon Pause Is a Strong Shield for Your Heart

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If you’ve ever felt yourself hit a wall in the afternoon, you’re not alone. That stretch of the day is often when energy fades, inboxes overflow, and deadlines start closing in. It’s also when many people spend long periods sitting, whether at a desk or behind the wheel. While that midday slump may feel like a normal part of the workday, what you do during those hours can affect your heart.

Heart disease remains the leading cause of death in the U.S. Diet, exercise, and genetics get much of the attention, but cardiologists also emphasize the smaller daily habits that accumulate over time. Chronic stress is one of them. When tension builds repeatedly, it can influence more than mood; it can also affect blood pressure, heart rate, and the long-term health of blood vessels.

The encouraging news is that heart protection does not always require a major lifestyle overhaul. Sometimes it comes down to setting aside a few intentional minutes in the middle of the day. According to one cardiologist, one of the most useful afternoon habits for heart health takes less time than making a cup of coffee, and you do not even need to leave your chair.

The Afternoon Habit a Cardiologist Recommends for Heart Health

A brief deep-breathing break in the afternoon may help support your heart. Dr. Lars Sondergaard, MD, a cardiologist and the chief medical officer and divisional vice president for Abbott’s Structural Heart Division, previously told Parade that two to five minutes of deep breathing or a short break from screens can help reset stress levels during the day.

“Intentionally pausing for just a few minutes to focus on your breath or practice a simple meditation helps lower cortisol levels, reduces overall nervous system arousal and acts as a powerful buffer against the daily stressors that can otherwise take a toll on your heart over time,” Dr. Sondergaard said. “It’s a simple habit, but one that directly supports how your heart functions day in and day out.”

That is especially relevant in the afternoon, which can feel particularly draining. “The afternoon can often bring on feelings of fatigue, mental overload or the pressure of looming deadlines,” Dr. Sondergaard said. He explained that stress “triggers the release of cortisol and adrenaline, which can temporarily increase your heart rate and blood pressure.” Activating the body’s relaxation response helps “calm your nervous system and reduce the overall wear and tear on your heart caused by chronic tension.”

“Over time, these small stress breaks can make a meaningful difference in overall cardiovascular health,” he said.

How to Build a Breathing Break Into Your Afternoon

One of the best parts of this habit is how little it demands. No special equipment or workout clothes are needed, and there is no need to reorganize your day. Here are a few easy ways to make it part of your routine:

• Set a reminder. A daily calendar alert or phone alarm in the midafternoon can prompt you to pause before the slump fully settles in.
• Step away from screens. Dr. Sondergaard noted that disconnecting from your devices for a few minutes can also help reset stress levels.
• Slow your breathing. Sit comfortably, inhale slowly through your nose, and make your exhale slightly longer than your inhale. Continue for two to five minutes.
• Pair it with other heart-healthy habits. Dr. Sondergaard also recommended a balanced lunch with fiber, lean protein, and healthy fats, along with getting up to move after long stretches of sitting.

Think of it as a reset button for your nervous system—one your heart may appreciate over time.

Adapted from Parade’s We Asked 3 Cardiologists About the Best Afternoon Habit for Heart Health, and They All Said the Same Thing by Beth Ann Mayer.

Sources

• Heart Disease Facts, Centers for Disease Control and Prevention
• Lars Sondergaard, MD, Cardiologist and Chief Medical Officer and Divisional Vice President, Abbott’s Structural Heart Division