![[background image] image of a dance studio interior (for a dance studio)](images/PAUS-BG.png)
Mindful breaks that ease tension and create a sense of belonging.
PAUS is a practical way to pause during the day and take care of your wellbeing.
We offer calm 15–120 min sessions to move gently, stretch, breathe,
and if you wish, stay afterwards to connect with others.
Our sessions are low-threshold, body-friendly, and connecting
Focus on feeling, not performance.
Each session is rooted in
15 - 120 min
A grounding movement format. A calm session to listen to the body, stretch, breathe, and do a short meditation. We finish with a cup of tea and relaxed hangout.
All equipment is provided
Regular classes in Tartu and Tallinn
Available for workplaces, schools, wellness centers, and events
Less tension, better mood
30 - 60 min
A midday pause with light stretching, guided meditation, and a refreshing nap
All equipment provided (including beds)
Nap 15 - 30 min
Available for workplaces, schools, wellness centers, events
Restores alertness and focus
45 - 90 min
Guided hot & cold experience. Aimed at circulation, recovery, and mental clarity.
Swimwear and towel needed
Can take place anywhere with hot tubs or sauna
Requires short health questionnaire; consult doctor if pregnant or with cardiovascular issues
Better circulation, less tension, fresher feeling
Gentle movement and mindful breaks that reduce stress and bring people together.
Guided pauses in busy days to support wellbeing and team spirit.
Enhance your client experience with calming or energizing sessions.
Make your event special with a restorative and connecting pause.
Join any class, support your body and mind, and meet new people.
Upcoming open sessions
Or many. See what’s coming.
Autumn sessions are community-based and donation-supported.
Soft sessions can be brought wherever needed.
Even a short mindful break reduces stress, improves focus, and supports wellbeing
Calculate the cost of a guided soft pause based on frequency, duration, and participants:
When I was 19, I lost a close friend. Only later did I realize how alone she had truly felt. Over time, I came to see that many people around me carry that same feeling, myself included. Every person needs a place to belong.
I have often found that sense of belonging through movement. Yet gyms always felt too intense, and many yoga studios too far removed from everyday life. A few years ago, I started going to a dance studio where I felt unexpected joy and freedom. It was a place I wanted to return to again and again. I realized that movement is like a vitamin for mental health – and just as important are the people you share it with. At the same time, I noticed that dance doesn’t work for everyone. That led me to search for something calmer and more accessible, while still warm and connecting.
I have also been in a place where I set the bar too high for myself, pushing through exhaustion until I hit a low point where I couldn’t do anything – not even take a conscious pause for myself. A recent trip to Australia opened my eyes. I realised how much deliberately taking time off can help me find my footing again. Pauses aren’t something you take once in a while – they are something we need constantly, over and over again.
Together with friends, I began exploring gentle practices that support both body and mind: stretching, breathing, short meditations. In 2022 I attended a Vipassana meditation course in India, and this year I began yoga teacher training. Out of personal curiosity and inner motivation, I’ve also been studying human anatomy and physiology. At the same time, I’m completing a Master’s degree in Community Development and Social Wellbeing at the University of Tartu, learning how to create environments that support both individuals and communities.
From all of this grew PAUS – a studio for movement and community, open to everyone regardless of background or ability. A place where movement is an invitation, not an obligation; where you can slow down, be present, and feel you belong.
PAUS was created with a simple wish: that everyone can find time and space to rest and to belong. You are always welcome here. Come just as you are.
Calm stretching and grounding before the shoot of a Melbourne indie film
