Brain Breaks

Have you ever heard of Brain Breaks? They are mostly spoken of when referring to children in elementary school... The short breaks used between activities focus on movement as a way to give students' brains a minute to relax, while they also wake up, boost mood and refocus on the next activity. It is by my research and experimentation that brain breaks are not just for the young- but fulfill the same needs for any age group. Movement is a powerful tool that can keep focus and good mood going for a long time. Let me explain...

How Movement Helps the Brain Refocus 

Whether you're a teacher, parent, or just someone who notices how much better you feel after a walk, you've likely seen how movement helps kids (and adults!) reset and refocus. But what’s actually happening in the brain when we move? Let’s take a look at the science—and then break it down in a non-science version.

The Scientific Explanation:

When we engage in physical activity, even short bursts, several changes occur in the brain that help improve focus, mood, and learning:

1. Increased Blood Flow and Oxygen to the Brain Movement increases heart rate, which improves blood circulation. This brings more oxygen and glucose (fuel for the brain) to areas like the prefrontal cortex, which is responsible for attention, decision-making, and self-control.

2. Release of Neurotransmitters Physical activity triggers the release of key brain chemicals like dopamine, serotonin, and norepinephrine—all of which play a role in attention, alertness, and mood regulation. These are the same chemicals many ADHD medications aim to boost.

3. Brain-Derived Neurotrophic Factor (BDNF) Movement stimulates the production of BDNF, often called “fertilizer for the brain.” BDNF supports the growth and strengthening of connections between brain cells, which is essential for learning and memory- in other words, a perfect environment for your brain to flourish.

4. Stress Reduction and Emotional Reset Physical activity also helps regulate the amygdala, the brain’s emotional center. This reduces stress, anxiety, and emotional reactivity—making it easier to focus again.

In short, movement supports both executive functioning (planning, focusing, remembering instructions) and emotional regulation—two keys to effective learning.

The Simple Version:

Movement helps the brain reset and refocus by waking it up.

When we sit too long, our brains can get tired and stop paying attention. But when we move—like jumping, stretching, or dancing—our heart pumps more blood, and that sends fresh oxygen and energy to the brain.

This helps us feel more awake, think more clearly, and concentrate better. Movement also gives our brains a quick break, so when we go back to learning or working, we can do it with more focus and a better mood.

Takeaway:

You don’t need a full workout to get these benefits—just a few minutes of movement is enough to reset the brain. That’s why brain breaks are such a powerful tool for classrooms, homeschooling, or even adult workdays. Science says it works. Your brain will thank you for it!

Along with this Newsletter, I’ve left 2 links for you below to see ideas for such brain break activities to get you started. One is more suited for kids, and the other more suited for adults, although there are no limitations to how you want to move during your brain break.

• 30 Movement Brain Breaks for KIDS

  
  

• 30 Movement Brain Breaks for ADULTS

Also, watch out for my video this week: Movement to reset the mind- it is a slightly longer version of a brain break that will also take you through a series of stretches that will also help you become more body-aware, and relax some muscles that might get overworked at a desk job.

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