BREATHWORK AT WORK: THE SCIENCE-BACKED WORKPLACE TREND HELPING PEOPLE MANAGE STRESS

A few years ago, if someone had suggested I attend a class to learn how to breathe, I would probably have laughed. Breathing happens automatically from the moment we were born, so why would anyone need to be taught how to do it?

I'm naturally sceptical of anything that sounds like a 'new, quick fix' idea, so when I first heard about breathwork, I dismissed it as just another wellbeing trend.

Then I started reading the scientific research and what I discovered surprised me. Studies show that specific breathing techniques can have a measurable impact on stress levels, focus, energy, mood and overall wellbeing. Since then, I've seen first-hand, thousands of people enjoying the benefits: feeling calmer, more energised and better equipped to handle the pressures of working life.

It's one of the reasons why breathwork for staff wellbeing is becoming increasingly popular among UK organisations.

Why are companies introducing breathwork sessions?

Most employers recognise that stress, burnout and poor mental health can affect employee engagement, productivity, absenteeism and retention.

While organisations have made huge strides in supporting employee wellbeing, HR teams and office managers are always looking for new, practical solutions that employees can easily use in their daily lives.

That's where breathwork stands out, because the techniques can be used immediately, without equipment, specialist facilities or lengthy training. Employees can apply them whenever they need support, whether they're preparing for a presentation, managing a difficult conversation or recovering from a stressful meeting.

As part of a wider wellbeing strategy, breathwork complements other mental wellbeing activities such as desk yoga, mindfulness and workplace meditation, providing staff with simple tools they can use independently.

The science behind breathwork

Breathing is unique because it operates both automatically and consciously. Most of the time, we breathe without thinking about it, but we can also deliberately change the speed, depth and rhythm of our breathing, which directly influences the nervous system.

Certain breathing techniques help activate the parasympathetic nervous system, often referred to as the body's ‘rest and digest’ response. This can help lower heart rate, reduce feelings of stress and support a greater sense of calm.

Research has linked controlled breathing practices with:

• Reduced stress and anxiety

• Improved focus and concentration

• Better emotional regulation

• Increased feelings of calm and resilience

• Enhanced energy levels and alertness

• Improved sleep quality

• Reduced physical tension

Many participants are surprised by how quickly they notice a positive difference. Some techniques can produce a noticeable shift within 60 seconds, making them particularly well suited to the workplace.

Practical benefits employees can use anywhere

One of the reasons breathwork sessions are so effective in workplace settings is that the skills learned remain useful long after the session ends.

Once employees learn a technique, they can use it:

• At their desk before an important task

• Before delivering a presentation

• During periods of high workload

• While commuting

• Before going to sleep

• Shortly after waking up

• During stressful conversations

• Even discreetly during meetings

Unlike many wellbeing initiatives that require dedicated time or resources, breathing techniques can become part of everyday life, both at home and at work. Employees gain practical tools they can draw upon whenever they need them.

Why breathwork works so well as a workplace wellbeing activity

HR professionals are often looking for wellbeing initiatives that are accessible, inclusive and easy to implement. Breathwork offers several advantages:

It's suitable for almost everyone – most breathing exercises can be adapted for people of different ages, fitness levels and abilities, making them highly inclusive.

No equipment is needed – there’s no need for specialist clothing, equipment, technology or dedicated facilities.

Sessions are time efficient – even short sessions can be effective. Many organisations choose 20-minute workshops that fit easily into the working day.

It supports hybrid and remote teams – online sessions allow employees to participate wherever they are working. Team members can keep cameras off if they prefer, helping create a comfortable and accessible experience.

It connects colleagues with a shared positive experience – like workplace meditation and other wellbeing programmes, group breathing sessions can help colleagues pause, reset and connect through a shared experience.

How organisations can successfully introduce breathwork

You can run a one-off breathwork event, but many organisations choose to incorporate it into their wider wellbeing strategy by:

• Including sessions within wellbeing weeks and awareness campaigns

• Offering regular lunchtime or morning sessions

• Combining breathwork with desk yoga and workplace meditation programmes

• Providing techniques that employees can continue using independently

• Encouraging leaders and managers to participate and champion the importance of wellbeing practices

Starting small can often generate the highest engagement. Once employees experience the benefits for themselves, participation tends to grow.

A practical tool for today’s workplaces

Today's employees face constant demands on their attention, energy and mental wellbeing.

While there is no single solution to workplace stress, breathwork offers something refreshingly simple: a practical skill that employees can use anytime, anywhere.

The techniques are straightforward to learn, require no equipment and can often be applied in as little as 60 seconds.

For organisations looking to expand their mental wellbeing activities, support employee resilience and provide practical tools that deliver lasting value, breathwork can be a powerful addition to a staff wellbeing programme.

Q&A

Q: Why is breathwork important at work?

A: Because it delivers results that benefit both the individual and the organisation. It helps reduce stress and increase energy and vitality, leading to better mood, morale and performance. The techniques are quick and easy to learn and can be done anytime, with no equipment – achieving positive change within minutes.  

Q: How does it improve wellbeing?

A: It stimulates the parasympathetic nervous system, lowers heart rate and blood pressure, reducing stress, improving mood and even sleep.

Q: How often should breathwork be done?

A: Like any wellbeing practice, the more regularly you do it, the greater the benefits as you get into a new, healthy habit. There is no set duration or frequency as we are all different. We recommend you try just a few minutes in the morning and a few minutes at some other time during the day and see how you feel. Some people prefer to do it as soon as they wake up, others as they are preparing for bed. Once a day, twice a day, three times a day…experiment and monitor what works best for you.

Q: Is it suitable for everyone?

A: Unless you have a respiratory condition, the answer is yes, because breathwork exercises can easily be modified to work for everyone and they do not cause great stress to the system. In the unlikely event you were to feel uncomfortable or unwell, the symptoms would almost certainly disappear within a few minutes of stopping the exercise.