A break in your work can be viewed as an interruption or distraction, but it's the intent that matters. If you catch yourself frequently checking social media or personal email, or if you get antsy and leave your work space often, you are distracted and not paying attention to your personal needs - these are not "break" actions. They are procrastination!
Instead, intend to refresh yourself, body, mind and spirit, so that you have more energy (and lighter energy) to continue having a productive work day.
I have often been guilty of ignoring my body when I'm busy. I'm in my home office, working on my computer, concentrating - while at the same time sitting stiffly, breathing shallowly. On some days I feel terribly hyperactive, restlessly looking out the window, or twitching my feet. I have learned to notice those messages my body is sending me, and I do something about them!
Check in with your body and notice what it needs - water? Deep breathing? Resting your eyes? Movement? Then fill the need. Take a 2-minute walk (outside if you can). Drink eight ounces of water. Have a small, light, healthy snack. Close your eyes and take three deep breaths. Stretch and move your body - get the blood flowing!
I know that when I take even two minutes to do one (or all) of the above, my mind is fresh, my body is loosened, and my spirit feels lighter. And my productivity goes through the roof!