Looking for more from your daily smoke breaks?
Smoke breaks are a fantastic opportunity to recharge and relax.
The trouble is that many smokers don’t take full advantage of the time that comes with those cigarette breaks.
Here’s the truth…
Layering a quick and easy relaxation routine over existing smoke breaks can amplify those mental health benefits.
Create a broader self-care ritual that centers smoking as one important part of the equation. And all of a sudden, every smoke break becomes that much more meaningful.
In this guide, we’ll cover:
- Why Smoke Breaks Matter for Mental Health
- The Link Between Smoking and Stress Relief
- Establishing Your Relaxation Routine
- Simple Practices to Upgrade Your Breaks
- Getting the Most From Your Smoke Break Duration
Why Smoke Breaks Matter for Mental Health
Smoke breaks do more than just hand off nicotine cravings.
Globe Newswire found in a recent study, “57% of smoking employees agreed that they smoke to get a mental break from their work during the day.” In a workday, the break in itself becomes a stress reduction tool for a majority of smokers.
Another way to think of it…
Life is non-stop. Work emails, family commitments, financial obligations. Smoke breaks force a pause in all of that.
They are a built-in excuse to get outside, take some deep breaths of fresh air, and let the mind drift.
For smokers looking for discount Native American cigarettes at reasonable prices and good quality, there are options like native smokes for less that make this much easier on the wallet. Leading to more breaks without finances adding to daily stress.
The Link Between Smoking and Stress Relief
There’s a deep connection between smoking and relaxation.
Research shows time and time again that smokers tend to use cigarettes as a coping mechanism to deal with work stress. Haypp published research where, “35% of smokers said that their cigarette helps them to relieve stress in the workplace.”
The study’s findings aren’t surprising when you think about how smoke breaks work.
In a typical smoke break you have:
- Physical movement
- Change of scenery and fresh air
- Structured breathing exercises with smoking
- Social interaction and connection with other smokers
- Mental distraction and disengagement from the task at hand
Each one of those factors alone contributes to lowering stress. Add the act of smoking and you have a highly effective relaxation response. The ritual of smoking becomes a signal to the body that it’s time to let go.
Establishing Your Relaxation Routine
Ready to supercharge those smoke breaks? Building a relaxation routine to layer on top of the habit is easier than you may think.
The key is to add small practices onto existing routines. Smoke breaks already create a framework. So fitting in relaxation exercises demands little to no additional effort.
Begin by being mindful of location. Where you choose to smoke can make a big difference in terms of relaxation. Whenever possible, seek out places that feel calm. Areas with trees and the open sky tend to support relaxation more than cramped corners next to dumpsters.
Incorporate intentional breathing exercises. Smoking already requires breathing in and out. Take a few extra deep breaths of fresh air in between puffs. This small habit can rapidly calm the heart rate and slow down the nervous system.
Practice a mental reset. Use the first few seconds of every smoke break to let go of the work day’s mental chatter. Mentally place those work thoughts on a shelf to be revisited later. Setting these boundaries on the break makes it more rejuvenating.
Simple Practices That Upgrade Your Breaks
No need to turn every smoke break into a guided meditation session. A few simple additions make a huge difference.
The Five Senses Exercise
During your smoke break, take a moment to notice:
- One thing you see in nature
- What sounds are nearby
- The temperature against your skin
- The taste and smell of your cigarette
- The sensation of your body standing or sitting
This grounding exercise only takes a few seconds, but it brings awareness into the present moment. As a result, your mind shifts.
The Shoulder Drop
The average person holds stress in the shoulders and often without realizing it. Before lighting your cigarette, roll both shoulders back and let them drop. Hold this position while you smoke. This form of physical relaxation primes the nervous system for mental relaxation.
The Gratitude Thought
Choose one thing to feel grateful for during each smoke break. It could be the weather, the company of a co-worker, or the fact that you have a few moments of peace during the day. This practice helps to break the negative thought loops that accumulate during a stressful work day.
Get the Most From Your Smoke Break Time
It’s not about the length of the smoke break as much as it is about quality.
5 minutes of complete mental presence is better than 15 minutes spent staring at a smartphone. It’s all about making every second count.
Put away your devices during breaks. Phones connect you to work stress and social pressures. Setting it aside for just a few minutes can help reset the mind.
Interact with people mindfully. Smoke breaks often lead to chit-chat with other smokers. Socializing can either be an additional source of stress or an outlet. Consciously making a choice to steer conversations toward lighter, more authentic topics will amplify relaxation.
Stick to your routine. Repetition and routine help train the brain that break time is recovery time. Taking smoke breaks at similar times every day conditions the nervous system to begin winding down.
Additional Hacks for Better Smoke Breaks
A few more hacks to help maximize smoke breaks:
- Stand or sit with good posture to avoid physical stress
- Choose a cigarette that you personally enjoy
- Keep the smoking area clean and pleasant
- Set a mental intention at the beginning of the break
- End each break with a positive thought before returning to work
Like all habits, little things add up. Daily practice leads to a more conditioned relaxation response.
Bringing It All Together
Smoke breaks give you a natural opportunity to relax and let go of stress.
Leveraging them as structured relaxation opportunities only amplifies that effect. Simple practices like deep breathing and intentional focus take existing breaks and turn them into true self-care rituals.
The most important part is consistency. Applying one or two techniques regularly is better than trying to do everything every once in a while. Start small and build up gradually.
Every smoke break can be a chance to recharge, reset, and return to the stress of each day feeling more refreshed. With just a bit of intention, you can start to build a healthier foundation for stress management each day.