New Study: Pausing 5 Minutes Daily Calms Your Nervous System

When life feels overwhelming, most of us frantically search for solutions to fix our stress. But what if the answer is actually doing nothing for five minutes?

Cheryl Vigder Brause, a nationally recognized mindfulness teacher and co-founder of Pause to be Present, has developed a guided meditation that helps people reclaim their sense of control during uncertain times. Her approach is refreshingly simple: stop trying to fix everything and just meet yourself where you are.

The meditation takes less time than scrolling social media but offers something far more valuable. It teaches people to regulate their own nervous systems, which Brause calls "one of the greatest gifts you can give yourself to improve your wellbeing and health."

The practice starts with three slow, deep breaths. Brause guides people to notice where they're holding tension in their bodies, whether it's in their shoulders, neck, or jaw. Then comes the key shift: instead of fighting that tension, you simply breathe into it and let it go.

What makes this meditation different is its focus on agency. Rather than treating stress as something that happens to you, Brause frames it as an opportunity to choose how you respond. She invites people to notice their emotional landscape without judgment, whether they're feeling anxious, tired, or at ease.

The Bright Side

A regulated nervous system does more than reduce stress in the moment. Research shows it improves sleep quality, aids digestion, sharpens focus and clarity, and helps people make wiser choices when navigating daily challenges. These benefits extend into every area of life, from work performance to relationships.

The meditation works because it creates what Brause calls "a space where we can get clarity on how to respond to ourselves, others, and the world." In that pause, between stimulus and reaction, lies genuine freedom.

Brause has brought this practice to corporate clients, schools, and individuals across the country through her meditation studio. Her approach specializes in stress management, boosting happiness, and helping people live their best lives without requiring hours of practice or special equipment.

The beauty of the technique is its accessibility. You can practice sitting or lying down, eyes closed or open. There's no right way to do it, no goal to achieve, and nothing to fix. You simply arrive in the moment exactly as you are.

The meditation ends with a gentle reminder: your mind will wander, and that's perfectly okay. Each time you notice your attention has drifted and bring it back to your breath, you're building your power to place your attention where you want it.

In a world that constantly demands our reaction, choosing to pause for five minutes becomes a radical act of self-care.