The Healing Power of Pause: Relearning Rest in a World That Glorifies Hustle Culture

The day I discovered the power of pause did not look dramatic from the outside. It was a typical winter morning during my routine, the kind where you barely breathe between tasks.

My mornings usually began with a rush of breakfast preparation, lunch packing, supporting family members, checking chores, and getting my daughter ready for school. After dropping her off, the next cycle of responsibilities began almost immediately.

But that day, something in me gave way.

The sky was heavy with rain. The cold and gloom pressed down on me as I walked back from a grocery errand, exhausted and chilled. When I reached home, I closed the door, placed the bags on the counter, and broke. I cried with the kind of release that comes after months of holding everything together. The silence in the house made the breakdown feel even heavier.

Instinctively, I made myself a cup of ginger chai. I sat down, held the warm mug, and forced myself to sip it slowly, something I had not done in a long time.

Then I took a sheet of paper and wrote down every task I carried out in a day, along with the time each one required.

Looking at that list felt like facing the truth for the first time. My routine was filled from morning to evening. There was no room to pause, no room to breathe.

I realised I needed space to gather myself and stop drowning in constant doing. That half hour of tea and writing offered clarity I had not felt in months. It helped me delegate. It helped me remove tasks that did not need to be done. Slowly, I began to find small pockets of time for myself.

As I created space, something shifted. My stress softened. My tension eased. Even my demeanour changed. That shift inspired me to help other women find room in their own lives as well.

That day, in that quiet half hour window, I discovered the healing power of pause.

What is Hustle Culture?

In today’s world we live so fast paced, we don’t even notice anything wrong with this way of living. I often hear people say “Oh I will sleep when I am d*ead”, rather than take a pause, a break, have a moment of clarity. 

Hustle culture has embedded something in us that to rest is to be lazy. Well, that is not the case. This mindset glorifies constant productivity and overworking, making people feel guilty for slowing down or prioritising their wellbeing. 

It pushes the idea that success is only earned through exhaustion, burnout, and sacrificing personal time. Over time, this can take a serious toll on mental and physical health, leaving individuals feeling disconnected, overwhelmed, and never truly satisfied. Rest is not a weakness, in fact, it is a necessity for balance, creativity, and long term success. So, let’s take a look at pause…

What Is Pause?

A pause is not laziness.

It is not avoidance.

It is not a loss of productivity.

A pause is a mindful rest that brings the mind and body back into balance.

It is also the gentle space between the inhale and the exhale. It is the stillness between thoughts and the quiet between words when we read. Without these natural pauses, our internal rhythm breaks down. Yet we have become so used to multitasking and constant activity that slowing down feels unusual. Modern life encourages continuous engagement and often creates guilt around resting, even for a moment. This relentless pace takes a toll on our physical and emotional health.

A pause interrupts this cycle. It brings us out of the doing mode, the place of planning, organising, rushing, and responding. It guides us into the being mode, where the nervous system can settle, the mind becomes clearer, and we reconnect with ourselves.

A pause is the brief moment when the inner noise quietens enough for you to recognise what you genuinely need.

Although my own experience is rooted in motherhood, the need for a pause applies to everyone who feels overwhelmed, stretched thin, or constantly switched on.

Why We Struggle to Pause

Many of us have learned to measure our days by output and efficiency. We respond to notifications, juggle commitments, manage households, navigate work, and move from one responsibility to the next without stopping. The absence of pause becomes so normal that exhaustion feels inevitable.

Recognising the need to pause is often the first step in reshaping how we live.

The Science Behind the Pause

The nervous system is not designed for uninterrupted activity. When we live without pauses, the body spends long periods in sympathetic mode, also known as the fight-or-flight state. Heart rate rises. Muscles tighten. Stress hormones increase. Even ordinary tasks can feel urgent.

A short pause can activate the parasympathetic nervous system, the rest-and-restore state.

This shift:

• lowers cortisol

• reduces heart rate

• releases muscle tension

• improves digestion

• supports emotional regulation

• enhances creativity

• restores mental clarity

Research shows that sixty seconds of intentional stillness can calm the nervous system. So, a pause is not indulgence. It is a biological need.

How to Practise Micro Pauses

Long breaks are not always possible, especially for parents, those working full-time, or anyone managing a full load of responsibilities. Micro pauses fit easily into daily life.

Here are some examples:

1. The Drink Pause

Take the first few sips of your favourite drink, for me it is chai, without multitasking. Sip and breathe.

2. The Three Breath Reset

Place a hand on your chest and take three long and slow breaths before beginning the next task. In through the nose and out through the nose. Do you feel calmer after this breathing exercise?

3. One Minute of Light

Stand near a window, in the garden, or outside, and let daylight touch your face. Daylight exposure helps regulate our sleep cycle, boosts mood and energy, supports physical health, and improves overall mental wellbeing.

4. The Slow Walk

Walk slowly to the next room, or outside, rather than rushing. Allow your steps to soften your pace.

5. Pause Before You Reply

Mindful listening is the practice of giving someone your full attention without distractions or judgment, allowing for deeper understanding and genuine connection. A brief moment before responding to another person can change the tone of the conversation.

6. Evening Shoulder Release

Spend one minute relaxing your shoulders, jaw, and hands before bed. Small pauses like this create meaningful shifts over time.

You can find more examples of these techniques and practices in this blog.

How Rest Supports Mental Wellbeing

Rest strengthens every part of life, including parenting, relationships, work, and personal clarity.

1. You respond rather than react. A rested mind is patient and steady.

2. Clarity improves. You begin to distinguish what is essential from what is urgent.

3. You model healthy behaviour. Children and those around you learn that rest is normal and necessary.

4. Emotional resilience increases. You become better equipped to manage daily challenges.

5. You reconnect with your identity. Rest helps you return to yourself beyond your responsibilities.

6. Mental health stabilises. Regular pauses reduce overwhelm, anxiety, and long-term burnout.

A rested person influences the energy of the space they inhabit. When one person pauses, the whole environment feels calmer.

A Reflective Ending: Returning to Yourself

Sometimes healing begins quietly, with a cup of drink, trembling hands, a pen scratching across paper, and a tired person finally recognising their limits.

That winter morning taught me something essential. I do not have to earn my rest. I only have to allow it.

Pause became my medicine.

My grounding.

My clarity.

My return to myself.

If you are reading this feeling overwhelmed or stretched thin, let this serve as your permission.

Pause for a moment.

Sip your favourite drink.

Breathe slowly.

Let your shoulders soften.

Allow your mind to settle.

You do not need an hour.

You only need a moment.

In that moment, healing begins.

In that pause, you start to come home to yourself.

Do not give into the hustle culture, do things for you.

About the Author

Nupur Roopa is a writer and journaling mentor whose work spans food, culture, history, slow living, climate, social issues, and holistic practices including Ayurveda, meditation, and yoga. She partners with publications and conscious brands on paid writing assignments, mentors emerging writers, and teaches online journaling and creativity courses. You can find her on:

Instagram: @nupurrva

Substack: https://nupurrva.substack.com

Published Articles: https://muckrack.com/nupur-roopa/articles