If you’ve ever hit a wall around 3 p.m., you’re far from alone. The afternoon is when energy tends to dip, inboxes pile up and deadlines start to loom. It’s also when many of us sit the most, parked at a desk or behind the wheel for hours at a time. It’s easy to shrug off that midday slump as just part of the workday, but what you do during those hours can have a real impact on your heart.
Heart disease is still the leading cause of death in the U.S. Big-picture factors like diet, exercise and genetics get most of the attention, but cardiologists increasingly point to the small, everyday choices that add up over time. Chronic stress is one of them. When tension builds day after day, it doesn’t just affect your mood—it can affect your blood pressure, your heart rate and the long-term health of your blood vessels.
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The good news is that protecting your heart doesn’t always require an overhaul of your routine. Sometimes it’s about carving out a few intentional minutes in the middle of the day. According to one cardiologist, one of the most helpful afternoon habits for your heart takes less time than brewing a cup of coffee—and you don’t even have to leave your chair.
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The Afternoon Habit a Cardiologist Recommends for Your Heart (That Isn’t a Walk)
Taking a short deep-breathing break in the afternoon can help protect your heart. Dr. Lars Sondergaard, MD, Cardiologist and Chief Medical Officer and Divisional Vice President, Abbott’s Structural Heart Division, previously told Parade that two to five minutes of deep breathing or stepping away 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 matters because the afternoon can be especially taxing. “The afternoon can often bring on feelings of fatigue, mental overload or the pressure of looming deadlines,” Dr. Sondergaard said. He explains that stress “triggers the release of cortisol and adrenaline, which can temporarily increase your heart rate and blood pressure.” Triggering your 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.
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How to Make a Breathing Break Part of Your Afternoon
The beauty of this habit is how little it asks of you. You don’t need special equipment or workout clothes, and you don’t have to rearrange your schedule. A few ways to build it into your day:
- Set a reminder. A daily calendar alert or phone alarm in the midafternoon can nudge you to pause before the slump fully sets 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 down. Sit comfortably, breathe in slowly through your nose and make your exhale a little longer than your inhale. Repeat 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, plus getting up to move after long stretches of sitting.
Think of it as a reset button for your nervous system—one that your heart will thank you for.
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.
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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