Guest article by Andrea Labonte: Micro-breaks: The secret weapon against everyday stress

We all know the feeling: Life is racing by, everyday stress is taking over, and to-do lists are getting longer and longer. The longing for a break is growing, but the annual vacation is still a long way off. This is where micro-breaks come in – short vacations that provide a refreshing respite.

These short breaks don't have to last weeks to be effective. Recovery isn't a matter of time. Wellness hotel tester Andrea Labonte knows from experience: Just two days in the right environment can have amazing results. They can be a source of renewed strength, inspiration, and peace.

The special thing about micro-breaks is their spontaneous implementation. While a long vacation often requires long-term planning, short wellness trips can also be arranged at short notice – whether over a long weekend or as a midweek getaway. This spontaneous nature makes relaxation tangible – now, not later.

Andrea Labonte has an unusual profession: As a wellness hotel tester for the online hotel guide Wellness Heaven, she has been discovering unique spa destinations for 20 years – places that inspire with fabulous natural surroundings and bright ideas for more health and regeneration. As part of the interview series "Mindful Moments – Conversations that Touch" in Wellness Heaven magazine, she also regularly speaks with outstanding personalities from the travel industry. Her professional background: She studied business administration in Mainz and Paris and worked in marketing in various sectors, most recently for six years for one of the largest international luxury goods groups. Having tested over 500 wellness hotels, Andrea Labonte has a broad basis for comparison and knows what matters to the discerning wellness traveler.

Andrea Labonte recalls a stay at a wellness hotel in the Allgäu region. After just 48 hours of mindfulness, nature, and silence, she felt reborn. Without hours of flight chaos or extensive preparation, the feeling of relaxation was as profound as after an entire week. This experience shows that even short breaks can have a significant restorative effect.

Science confirms what many intuitively sense: Even brief interruptions in everyday life can measurably reduce stress levels. A study by the University of Konstanz, published in the journal "Scientific Reports" in September 2020, showed that just ten minutes of targeted relaxation can noticeably reduce stress and activate the parasympathetic nervous system. The test subjects experienced a significant relaxation effect after just ten minutes of massage—both physically and mentally.

Another study from the University of Michigan, published in April 2019 in "Frontiers in Psychology," shows that just a 20-minute break in nature can significantly reduce the stress hormone cortisol. The scientists described spending time in nature as a "nature pill" with a positive effect on cortisol levels. Persistently elevated cortisol levels due to stress can weaken the immune system and lead to health problems.

The research findings of Prof. Dr. Qing Li , a professor at the Nippon Medical School in Tokyo, underscore the effects of short stays in nature. As a pioneer of "forest medicine," he has scientifically established forest bathing (Shinrin Yoku). His studies show that spending time in the forest not only lowers cortisol levels and activates the parasympathetic nervous system, but also increases the number of natural killer cells that fight viruses and tumor cells in the body. Forest bathing can even help with depression and promote inner peace – in keeping with the quote by Hermann Hesse: "The forest encourages listening."

If a short massage or a walk in the woods can have positive effects, how beneficial is a two-day stay at a wellness hotel? A study by the University of Tampere in Finland showed that even a weekend trip improves well-being, energy levels, and sleep quality – for up to five days after returning. Another study by the University of California found that regular, short rest periods can stabilize concentration and creativity in the long term. In moments of conscious relaxation, the brain forms new neural networks and strengthens existing connections.

A change of scenery can be like an inner reboot. New surroundings bring fresh inspiration and perspectives. The combination of wellness with nature or culture is particularly powerful. More and more hotels are offering spa treatments combined with cultural experiences. Studies by University College London show that regular cultural visits reduce the risk of depression and strengthen cognitive resources. Culture inspires, nature calms – the two together revitalize life.

Wellness shouldn't be seen as a luxury, but as a regular ritual. It's about mental clarity and regaining inner peace. The best wellness hotels see themselves as inspiring mindfulness, healthy routines, and conscious consumption—stimuli that often continue to have an impact even after you return.

Don't wait for the perfect moment or a big vacation. Treat yourself to little breaks more often – ideally on a regular basis. It's not the length that matters, but the intensity. Because sometimes a short break is enough to bring you closer to life again.

This article is from the EXPERTS Circle – a network of selected experts with in-depth knowledge and many years of experience. The content is based on individual assessments and is aligned with the current state of science and practice.