Ditch the smoke break: Spend your downtime at work in these 6 smarter, healthier ways

Health benefits of deep breathing: A few minutes of deep breathing or guided meditation can offer the same stress relief smokers seek, minus the health risks (Image: Canva)

Once seen as the only real break in a busy day, the traditional smoke break, for many, a thing of the past. Today there's a growing shift towards healthier, more constructive ways to take breaks. Be it a five minute of walk in fresh air, a mindful breath, or a quick stretch, a smarter approach to downtime has many health benefits.

Taking breaks in more intentional way is good for both your body and your mental wellbeing, says Dr Himanshu Pande, Consultant Clinical Cardiologist at HCL Healthcare, Noida. “It helps you stay focused, improves your mood, and can even make you more productive when you get back to whatever you were doing,” he adds.

“There’s a positive change in how people take break these days. Instead of going for a smoke break or grabbing another coffee, there’s a growing trend towards healthier, more meaningful ways to pause and recharge during the day. A break should refresh your body and mind, not fill your lungs with smoke. Yet many still associate taking a break with stepping outside for a cigarette. Small breaks are essential for resetting focus, but they should not come at the cost of one’s health,” says Dr Pande.

Also read | Planning to quit smoking? Here are the list of foods to eat and avoid

Also, a break should heal, not harm. Apart from quitting smoking, there’s an opportunity to actively replace that habit with positive choices. “Healthier breaks don’t just lower stress, they improve concentration and create a stronger sense of community at work. When break time becomes a chance to reconnect with oneself or others in uplifting ways, it no longer revolves around unhealthy routines,” adds Dr Pande.

Here’s how small changes can reshape the entire culture around workplace downtime:

• Mindful movement: Even short walks or stretch breaks help fight the dangers of sedentary work. “Some offices now feature 'stretch zones' to encourage light physical activity and better posture,” says Dr Pande.

• Social spaces without smoke: Creating welcoming communal areas free from smoke and peer pressure allows for genuine conversation and unwinding. Think comfy chairs, calm music, and maybe a friendly board game.

• Breathing and meditation: A few minutes of deep breathing or guided meditation can offer the same stress relief smokers seek, minus the health risks. Many workplaces now promote mindfulness apps or group sessions.

• Healthy snacking: Instead of lighting up, try grabbing some fruit, a handful of nuts, or herbal tea. “Making these options easily accessible helps reinforce positive behavioural changes,” says Dr Pande.

• Creative outlets: Puzzles and art work can provide a mental refresh and can spark creativity. They're perfect for introverts or those looking for a quiet mental reset.

• Changing culture, not just policies: A true shift needs more than health posters in the lift. Dr Pande suggests, “Employers must offer genuine support like smoking cessation programmes and visible modelling of healthier habits.”

• From redesigning break structures to encouraging frequent mini-pauses, leadership plays a pivotal role. And when managers join in, taking a walking break or sipping green tea, it normalises the idea that breaks can be healthy and restorative.