The Breathing Solution for Healthier, Happier, Higher-Performing Teams

Discover how science-backed breathing training can help employers build stronger, healthier, and more resilient teams.

Breathwork helps humans work better.

Introduction

Breathing is often overlooked when it comes to workplace performance and resilience. However, science-led research shows that improving how you breathe can have a direct impact on stress levels, focus, recovery, and long-term health. In this blog, we explain how functional breathing can be a powerful tool for individuals and teams who want to perform better, think more clearly, and recover faster from daily pressures.

Breathing and Stress: The Missing Link

When stress hits, breathing patterns change immediately. Many professionals shift into shallow, rapid mouth breathing or apneas where we hold our breath for long periods, followed by rapid, stressful breathing without realising it. Over time, this breathing pattern increases stress and anxiety, reduces oxygen delivery, limits blood flow by up to 50% and keeps the nervous system locked in a fight or flight state.

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Science-backed breathwork teaches individuals how to:

• Restore calm quickly through better breathing control
• Improve oxygen efficiency for sharper thinking
• Lower baseline stress responses to everyday challenges

An estimated 33.7 million working days were lost in Great Britain in 2023-24 due to work-related ill health and non-fatal injuries. Stress, depression, or anxiety accouned for 16.4 million o those days. Health and Safety Executive (HSE) 2023-24.

The Cost of Work-Related Ill Health

According to the Health and Safety Executive (HSE), an estimated 33.7 million working days were lost in Great Britain in 2023-24 due to work-related ill health and non-fatal injuries. Stress, depression, or anxiety accounted for 16.4 million of those days, while musculoskeletal disorders accounted for 7.8 million days lost. On average, individuals suffering from these conditions took around 15.5 days off work.

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These statistics highlight the major impact of work-related stress and physical health issues on productivity and wellbeing. Dysfunctional breathing plays a direct role in both areas, contributing to:

• Heightened stress and anxiety and emotional dysregulation
• Unbalanced nervous system tapping into the sympathetic side of the nervous system
• Poor oxygenation and energy dips during the workday
• Increased tension in the neck, shoulders, and back, leading to musculoskeletal strain
• Reduced nervous system balance and resilience
• Weakened immune system function, increasing vulnerability to illness

Addressing breathing patterns is a foundational way to support both mental and physical health in high-pressure workplaces.

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The Role of Breathing Mechanics in Workplace Health

Good breathing starts with strong mechanics. At The Breath Coach, we focus on:

• Tongue posture to support airway openness
• Diaphragmatic breathing to promote deeper, calmer breaths
• Rib mobility for better lung expansion
• Strengthening the diaphragm for better oxygenation of cells, muscles, organs and brain
• Breathing patterns that support posture and spinal stability

Posture and breathing are directly linked. Chest-dominant mouth breathing reduces core support and spinal stability. Over time, this can contribute to tension, fatigue, back pain, and reduced focus at work.

Nasal Breathing and Nitric Oxide

Breathing through the nose naturally releases nitric oxide, a molecule that supports:

• Better oxygen delivery to the brain and muscles
• Improved blood flow and cardiovascular function
• Reduced airway inflammation and stronger immune response
• Reduced conjestion and colds.

Science-backed breathing methods focus on maximising the benefits of nasal nitric oxide production, helping professionals stay sharper and more energised throughout the workday.

Better Sleep and Recovery Between Intense Workloads

Better breathing habits also play a crucial role in sleep quality and recovery. Dysfunctional breathing patterns, especially mouth breathing during sleep, can contribute to disrupted sleep cycles, lighter sleep, and reduced restoration overnight. Nasal breathing and diaphragmatic control support deeper, more restorative sleep, which is essential for:

• Recovering from high-pressure work periods
• Regulating mood, focus, and emotional resilience
• Strengthening the immune system
• Maintaining consistent energy levels across demanding weeks

By improving breathing both during the day and at night, professionals can enhance recovery between periods of intense work and prevent the build-up of overwhelm.

Practical Steps to Improve Breathing at Work

If you want to breathe better and perform better:

• Start with simple nasal breathing awareness throughout the day and writing down what you notice
• Practise slow, deep, diaphragmatic breathing for a few minutes every morning
• Notice and correct posture when sitting and working
• Use breathing resets during high-pressure meetings or presentations. It's your sectret weapon and can be used without anyone knowing
• Add just one minute every hour to do a quick body scan. Being aware of your physical, mental, and emotional states has a profound effect on your health, focus, and performance.

These small changes build resilience to stress, increase emotional regulation, improve sleep quality, and help prevent burnout over time.

Breathwork Benefits for Teams and Organisations

Science-led breathwork is not just for individuals. Teams and organisations benefit from:

• Reduced workplace stress and absenteeism
• Improved focus and decision-making under pressure
• Enhanced creativity and problem-solving ability
• Stronger recovery between intense projects or deadlines

Functional breathing training helps create healthier, happier, more resilient work environments where individuals and teams can thrive.

How The Breath Coach Supports Professionals and Teams

At The Breath Coach, we deliver science-backed breathwork training tailored for:

• Individuals aiming to manage stress and boost performance
• Leadership teams needing greater resilience under pressure
• Creative teams seeking better energy management creativityand focus

We offer:

• 60 minute, 90 minute, 2 hour, half day and full day workshops for your teams, delivered online or in person
• Weekly, bi-weekly, and monthly follow-ups to track employee progress through any of our programs- you choose and we deliver.

You can find more information about our programs here and book a Free Wellness Call to learn more.

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Thanks,

Thomas

Reference

Health and Safety Executive (HSE) (2024). Work-related stress, anxiety or depression statistics in Great Britain.

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Read the full report

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Proper breathing is the most critical yet overlooked component of physical and mental fitness. Let’s change that.

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