THE POWER OF ULTRADIAN REST BREAKS (part 2) (And the Consequences of Ignoring Them)
Last time we shared general ideas regarding our various internal and external rhythms, focusing on the Ultradian Rhythm. Our bodies operate on a variety of natural cycles that regulate everything from sleep to digestion. One of the most significant, yet often overlooked, cycles is the Basic Rest Activity Cycle (BRAC), which is a part of our ultradian rhythm system. This 90–120-minute cycle affects everything from mental focus to physical energy, playing a crucial role in how we function throughout the day. BRAC not only governs our productivity and alertness during the day, but it also modulates essential physiological systems—like digestion, hormone regulation, and the immune response. The importance of taking ultradian rest breaks becomes clear when we understand that these cycles are critical for maintaining balance. When we push ourselves through these natural rhythms without taking breaks, we begin to overload our system, leading to what has been described as Ultradian Stress Syndrome.
Dr. Roger Broughton neurologist and neuroscientist said, “An important implication of studies of biorhythms and consciousness…is…to raise the level of awareness. One should pay more attention to his body’s natural variations and to matching them harmoniously with the environment.”
Ultradian Rhythm • Rest Breaks • Sleep Cycles
Our ultradian rhythm interacts with the circadian rhythm, which governs our 24-hour sleep-wake cycle. The circadian rhythm manages patterns of wakefulness and sleep, while ultradian rhythms operate more frequently throughout the day and night. For example, during sleep, ultradian rhythms regulate transitions between REM and non-REM stages. During the day, these rhythms help maintain our cognitive sharpness and physical energy—until we push beyond them. When we ignore the natural signals to rest—such as yawning, loss of focus, or the urge to stretch—we put unnecessary strain on our minds and bodies. Over time, chronic disregard for these cycles can lead to Ultradian Stress Syndrome, which Ernest Rossi identified as a precursor to a variety of emotional, psychological, and physical issues. Individuals who have a history of trauma or abuse, or prior mental health issues should be particularly mindful in practicing breaks regularly.
The Dangers of Ignoring Ultradian Breaks
Rossi outlines several symptoms that arise when we constantly override our body’s need for rest. These include:
- Tension headaches, migraines, and backaches
- Stomach or digestive problems
- Waves of depression or fatigue
- Mood swings, forgetfulness, and nervous habits
- Overeating or addictive behaviors
- Increased clumsiness, accidents, and relationship conflicts
- Difficulty falling or staying asleep
These issues don’t just affect how we feel—they can evolve into more serious medical conditions, such as heart disease, type 2 diabetes, autoimmune disorders, and sleep disturbances. Ignoring the need for ultradian breaks can also shorten our lifespan and diminish overall health.
The 4 Stages of Ultradian Stress
Ernest Rossi described four stages that lead to Ultradian Stress Syndrome:
- Take-a-Break Signals – The initial signs your body needs rest: yawning, daydreaming, or fidgeting.
- High on Your Hormones – When you push through fatigue, you may get a temporary rush from stress hormones like adrenaline, which mask the need for rest.
- Malfunction Junction – When the stress hormones wear off, energy plummets, and concentration and productivity decline. Physical and emotional stress symptoms start to appear. We make more errors in work and judgment.
- The Rebellious Body – Ignoring the warning signs long-term leads to full-blown burnout or illness, where the body forces you to rest. Or worse, a more serious medical illness.
By becoming aware of these stages, you can prevent unnecessary stress from piling up.
Historical Wisdom on Rest
Winston Churchill understood the importance of ultradian rest long before it was scientifically validated. During World War II, he famously took a nap every day between lunch and dinner, stating, “You get two days in one.” He recognized that proper rest could improve performance and help tackle his immense responsibilities. Additionally, as we mentioned above, Broughton noted that respecting our body’s natural rhythms can increase our awareness and enhance our ability to function in harmony with the environment.
Incorporating ultradian breaks into your daily routine can dramatically improve your mental clarity, emotional stability, and overall health. By paying attention to your body’s signals and allowing rest when needed, you not only enhance your day-to-day performance but also protect your long-term well-being. So, take a break, recharge, and let your body do what it was designed to do—work and rest in natural cycles for optimal health. Enjoy our handout for some “Ultradian Refreshments” to incorporate into your breaks.
CLICK HERE for the ULTRADIAN REFRESHMENT! download.
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With Gratitude,
Rus Devorah
