Breathwork in the Workplace
It was one of those workdays. My inbox was overflowing, my to-do list wasn’t getting any shorter, and deadlines were looming. As I sat at my desk, hunched over my keyboard, I noticed something—I wasn’t breathing. Not really. My shoulders were tense, my chest tight, and I realised I’d been holding my breath.
I wasn’t just holding my breath; I was holding onto the stress, the overwhelm, and the impossible expectations I often placed on myself to keep going without pause. The truth is, how we breathe affects how we work. With just a few simple shifts in how we use our breath, we can stop stress from taking over.
In this blog, I’ll share the science behind breathwork, the challenges it can help address in the workplace, and practical techniques to help you breathe easier—even on the busiest days. Whether you’re a leader, a team member, or simply someone seeking balance amidst the chaos of work life, these practices will help reduce stress and boost productivity, one breath at a time.
The Science Behind Breathwork: Why It Works
When I first started exploring breathwork, I wasn’t sure if something so simple could really make a difference. After all, breathing is automatic, right? It’s just something we do. But that’s exactly where the magic lies. Our breath is the only system in the body that we control both unconsciously and consciously. That makes it a powerful bridge between the mind and body.
When we’re stressed, our breath changes. It becomes shallow, fast, and often gets stuck in the chest. This sends a signal to the brain: we’re in danger. The body ramps up its stress response—your heart races, your muscles tense, and your focus narrows to fight-or-flight mode. Research shows that this stress response, driven by activation of the sympathetic nervous system, elevates cortisol and impairs higher cognitive functioning (McEwen, 2017).
Breathwork flips the switch. By deliberately slowing and deepening your breath, you activate the parasympathetic nervous system, also known as the “rest and digest” state. Studies demonstrate that practices like slow diaphragmatic breathing reduce cortisol levels, lower blood pressure, and promote a sense of calm (Perciavalle et al., 2017). It’s like sending your brain a message: we’re okay; we can relax.
What’s even more fascinating is how this impacts productivity. Intentional breathing improves focus and memory by enhancing prefrontal cortex activity, the part of the brain responsible for decision-making and problem-solving (Critchley et al., 2015). Additionally, it helps regulate emotions and fosters creativity by promoting a state of relaxed alertness (Brown et al., 2013).
Breathwork isn’t about becoming someone who never feels stress—it’s about giving yourself a tool to handle it better. And the best part? It’s always with you.
Challenges of Stress in the Modern Workplace
The modern workplace is a pressure cooker. Deadlines pile up, inboxes fill faster than we can empty them, and the expectation to stay “on” all the time can feel relentless. It’s no surprise that workplace stress has become one of the leading causes of burnout, impacting not just our mental health but also our physical well-being and overall productivity.
Common Stressors at Work
Tight Deadlines: The constant race to meet targets can leave little room for creative thinking or meaningful pauses.
Information Overload: From emails to meetings and Slack notifications, the sheer volume of information we process daily can be overwhelming.
Workplace Dynamics: Navigating relationships with colleagues, managers, and clients adds another layer of complexity, especially during conflicts.
Unrealistic Expectations: Whether set by others or ourselves, the drive to “do it all” can feel impossible to manage.
The Cost of Chronic Stress
Chronic stress doesn’t just feel bad—it takes a measurable toll on our health and performance. Elevated cortisol levels, for example, can impair memory, reduce concentration, and lead to fatigue (Sapolsky, 2004). Prolonged stress is also linked to physical issues such as headaches, digestive problems, and weakened immunity (American Psychological Association, 2020).
In the workplace, this stress often manifests as reduced productivity, higher absenteeism, and lower morale. It’s a vicious cycle: stress lowers our ability to perform, which increases stress further.
Why Traditional Stress Solutions Often Fail
Many workplace wellness programmes offer solutions, but they don’t always stick. Why?
Time Constraints: Employees often feel they’re too busy to attend a workshop or follow a lengthy wellness routine.
One-Size-Fits-All Approaches: What works for one person may not resonate with another, leaving many disengaged.
Surface-Level Fixes: Free fruit or a meditation app might be helpful, but they don’t address the root causes of workplace stress or provide tools to navigate it in the moment.
Breathwork, however, offers a different approach. It’s quick, adaptable, and requires no special equipment. It’s a practice you can use in the middle of a meeting, between tasks, or even during a walk around the office. In the next section, we’ll explore how this simple yet powerful tool can shift the way we experience and manage workplace stress.
Breathwork: The Ideal Workplace Solution
If the modern workplace is a pressure cooker, breathwork is like the release valve. It’s a simple, effective, and accessible tool that helps manage stress and improve focus without requiring hours of practice or expensive resources. Whether you’re at your desk, in a meeting, or walking between tasks, breathwork fits seamlessly into the flow of your day.
Why Breathwork Works for the Workplace
Quick and Accessible: Unlike other wellness practices, breathwork doesn’t require equipment, special training, or a dedicated space. You can do it in under a minute, wherever you are.
Scientifically Backed: Studies show that even brief periods of controlled breathing can lower heart rate, reduce stress hormones, and improve cognitive function (Perciavalle et al., 2017).
Customisable for All Needs: Whether you’re looking to calm your nerves before a big presentation or energise yourself during an afternoon slump, there’s a breathwork practice that can help.
Trauma-Informed: Breathwork is gentle and adaptable, making it a safe option for diverse workplace settings. By focusing on simple, non-invasive techniques, it can support employees without triggering discomfort or unease.
How Breathwork Aligns with Workplace Culture
Breathwork doesn’t just help individuals—it can improve the workplace as a whole. A team that breathes together often works better together, as the shared experience of breathwork can build trust, promote calm, and enhance communication.
It’s also an inclusive practice. Breathwork transcends fitness levels, cultural backgrounds, and personal preferences, making it an excellent addition to any workplace wellness initiative. By integrating it into the workday, companies can foster a culture that values mental well-being as much as productivity.
Real-Life Examples
Here’s how breathwork might look in action:
A manager guides their team through a one-minute box breathing exercise before a high-pressure meeting, helping everyone feel more grounded and focused.
An employee uses a simple breathing technique to ease anxiety before giving a presentation.
A team takes a collective “breathing break” in the middle of a busy day, returning to their tasks with renewed energy and clarity.
In the next section, we’ll explore some of the easiest and most effective breathwork techniques you can use at work, starting with just a single minute of practice.
Simple Workplace Breathwork Practices
One of the greatest things about breathwork is its simplicity. You don’t need a yoga mat, a quiet room, or even more than a minute to start. Here are some easy-to-learn techniques that can help you reduce stress, regain focus, and re-energise—no matter how busy your day gets.
1. One-Minute Box Breathing
This technique is perfect for regaining calm and focus. It’s widely used in high-stress professions like the military and is just as effective for navigating workplace stress.
How to Do It:
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold again for a count of 4.
Repeat for one minute.
When to Use It: Before a stressful meeting or after receiving overwhelming news.
2. Conscious Exhalation: The Sigh of Relief
Sometimes, all we need is a good sigh to release tension. Conscious exhalations amplify this natural stress reliever.
How to Do It:
Inhale deeply through your nose, filling your belly and chest.
Open your mouth and let out a long, audible sigh as you exhale.
Repeat 3-5 times.
When to Use It: When you notice your shoulders are tense or you’re feeling overwhelmed by your workload.
3. Energising Breath: Breath of Joy
Need a quick pick-me-up in the afternoon? This energising technique is great for resetting your energy levels.
How to Do It:
Inhale in three short sniffs through the nose, raising your arms slightly higher with each breath.
On the fourth breath, exhale forcefully through your mouth while swinging your arms down.
Repeat for 30 seconds to 1 minute.
When to Use It: During a mid-afternoon energy slump or before diving into a new task.
4. Grounding Belly Breathing
This practice is ideal for calming nerves or finding balance during stressful moments.
How to Do It:
Sit comfortably and place one hand on your belly.
Inhale deeply through your nose, letting your belly expand under your hand.
Exhale slowly through your mouth, feeling your belly contract.
Repeat for 1-2 minutes, focusing on the rise and fall of your belly.
When to Use It: Before an important presentation or at the end of a long day to transition into relaxation.
5. Focus Booster: Breath-Hold Reset
Short breath-holding exercises can improve alertness and bring you into the present moment.
How to Do It:
Take a deep inhale through your nose and hold your breath for 4-6 seconds.
Exhale slowly and fully through your mouth.
Repeat 3-5 times.
When to Use It: When your mind is scattered and you need to refocus quickly.
These techniques take just moments to perform but can create lasting shifts in how you feel and function at work. In the next section, we’ll discuss how to introduce breathwork practices to your team or workplace culture in a way that feels natural and inclusive.
How to Introduce Breathwork in the Workplace
Integrating breathwork into the workplace doesn’t have to be complicated or disruptive. In fact, its simplicity is what makes it such an effective tool for improving team well-being and productivity. Here’s how you can encourage breathwork practices in a way that feels natural, inclusive, and supportive for everyone.
1. Start with Leadership
Change often begins at the top. When managers and team leaders model breathwork practices, it creates a ripple effect throughout the organisation.
How to Implement:
Encourage leaders to practice simple techniques during team meetings, such as a minute of box breathing before starting.
Share personal stories of how breathwork has helped them, fostering a culture of openness and normalising wellness practices.
2. Offer Accessible Education
Many people are unfamiliar with breathwork or hesitant to try something new. Providing basic education can help employees understand the benefits and feel confident in giving it a go.
Ideas for Education:
Host short workshops or virtual sessions led by a trained breathwork facilitator.
Share quick instructional videos or guides in internal communication channels.
Include posters or desk cards with simple breathwork exercises in communal areas.
3. Integrate Breathwork Into the Workday
The key to successful adoption is making breathwork feel like a natural part of the day, rather than an extra task to complete.
How to Implement:
Team Breathing Breaks: Schedule short group breathing exercises during long meetings or after intense deadlines.
Pre-Meeting Breathers: Begin team meetings with a one-minute grounding breath to promote focus and calm.
Lunchtime Reset: Encourage employees to step away from their desks for a mid-day breathing session to recharge.
4. Keep It Inclusive and Trauma-Informed
Workplaces are diverse, and it’s important to ensure breathwork practices feel safe and accessible to all employees.
Best Practices:
Use non-invasive techniques like belly breathing or conscious exhalations that are gentle and easy to follow.
Be mindful of cultural differences and offer a range of practices so employees can choose what resonates with them.
Provide opt-in opportunities rather than mandatory sessions to respect individual comfort levels.
5. Gather Feedback and Adjust
To make breathwork a lasting part of workplace culture, it’s essential to listen to employee feedback and adapt as needed.
Ways to Collect Feedback:
Send out short surveys to understand how employees feel about the practices and their impact.
Hold informal check-ins to discuss what’s working and what could be improved.
Experiment with timing, techniques, and delivery methods based on employee preferences.
6. Highlight the Benefits
Celebrate the wins, both big and small, to keep employees engaged. Share success stories, highlight measurable outcomes like improved focus or reduced absenteeism, and remind the team of the transformative power of something as simple as their breath.
An Important Final Note:
We believe that it’s important to challenge a common narrative many of us carry: the idea that our worth is tied to our productivity.
In workplaces, and often in life, success is frequently measured by how much we accomplish. Deadlines met, emails sent, projects completed. But the truth is, you deserve to pause and take a breath whether you’ve smashed your to-do list or not. Breathwork isn’t just about helping you become a more productive employee—it’s about creating space to reconnect with yourself in a world that constantly pushes us to “do more.”
Taking a moment to breathe is an act of self-compassion, not a reward for ticking all the boxes.
References
Brown, R. P., & Gerbarg, P. L. (2013). The healing power of the breath. Shambhala Publications.
Critchley, H. D., Nagai, Y., Gray, M. A., & Mathias, C. J. (2015). Emotional regulation and autonomic responses to stress. Current Opinion in Neurobiology, 23(3), 337-343.
McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress. Annual Review of Medicine, 68, 301-313.
Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., & Coco, M. (2017). The role of deep breathing on stress. Journal of Exercise Rehabilitation, 13(5), 489-495.
Sapolsky, R. M. (2004). Why zebras don’t get ulcers. Henry Holt and Company.
