The Power of the Pause: Why Micro-Moments Matter More Than You Think
When I meet someone new and the conversation turns to my work as a naturopathic doctor, I’m often asked to share the most healing pieces of health advice I know.
That answer has changed over the years—sometimes it’s water, sleep, laughter, community, helping others.
Today?
My answer includes the pause.
Ironically, I’m writing this from a self-imposed pause.
After late-night travel, a wedding, and a series of life-passage celebrations, I pushed myself to the edge.
Today, I passed on an event I’d been looking forward to—my hoarse voice and deep fatigue were messages from the depths of my constitution: just stop.
Why the Pause Is Medicine
Working as a staff physician for a functional medicine lab, I’ve reviewed thousands of adrenal cortisol test results and spoken with many doctors about the conditions that lead to chronically low cortisol.
Understanding cortisol’s dual role is crucial: it regulates both our circadian rhythm and our stress response.
When we endure long periods of stress, the signaling of the hypothalamic-pituitary-adrenal axis weakens. This leads to lower cortisol output and a tired, depleted body.
The best remedy? It’s not Ashwagandha, B vitamins, or cold plunges.
It’s rest.
And when full rest isn’t possible, intentional pauses throughout your day can offer similar benefits.
The problem? Our culture equates pausing with going backward. But your body knows the truth: sometimes stopping is how we move forward.
What a Pause Looks Like
A pause is simply a brief interruption in your daily momentum—a way to step off the production train, even for just a moment.
Unlike full-on rest, pauses can happen anytime, anywhere:
✨ Morning reset — Start the day with 4-7-8 breathing or set a grounding intention before your feet hit the floor.
✨ Workday micro-breaks — Take three conscious breaths before meetings or try a 1-minute guided breath session on Insight Timer.
✨ Commute sanctuary — Turn off the noise. Let your drive be quiet or swap info overload for nature sounds.
✨ Traffic light therapy — Try 4-7-8 breathing at red lights instead of reaching for your phone.
✨ Transition moments — Try Bhramari (Bee) Breath: inhale, then hum like a bee as you exhale. This vibrational breath stimulates the vagus nerve and activates the parasympathetic nervous system. Repeat 3–5 times whenever you switch tasks.
Micro-Moments Add Up
These tiny pauses shift your body out of constant “go mode.”
Each moment tells your nervous system: you’re safe.
That perception of safety is profound—especially in a world that rarely stops.
Over time, these micro-moments can:
Rebalance your stress response
Support healthy cortisol rhythms
Foster nervous system healing
I have a feeling this advice—pause more—is here to stay.
It’s not flashy, marketable, or complicated. But from where I sit in my own necessary stillness, I believe it’s some of the most powerful medicine we have.
Warmly,
Dr. Krista
Olive Says:
Mom keeps talking about “pauses”… and honestly, I could use one.
This week I’ve been dealing with puppy Birdy, who seems to think everything I do is fascinating and worthy of a wrestling match.
Before I growl at her again, maybe I’ll try that 4-7-8 breathing.
(Though a good growl does work pretty well for setting boundaries.)