Not long ago, breathwork was something many people associated exclusively with yoga studios or meditation retreats. Today, it’s increasingly becoming a staple in leadership programmes, corporate training, and high-performance business environments. This shift isn’t accidental.
Organisations are recognising that performance is shaped as much by our internal physiology as by our external skillset, and breath is one of the most direct links between the two.
Breathwork is one way leaders, teams, and individuals can unlock voice, clarity and confidence. When people understand how to use their breath as a tool, it has a profound impact on communication, wellbeing and business performance.
Why breathwork has moved into boardrooms
Several powerful trends have brought breathwork into the professional mainstream.
First, workplace stress and burnout have risen sharply. Many people spend their days in a state of low-level fight-or-flight: juggling deadlines, navigating uncertainty, and working in hybrid environments. Breathwork offers a rapid, accessible way to calm the nervous system and build resilience.
Second, neuroscience has caught up with what wellness practitioners have known for years. We now have clear evidence that breathing patterns directly influence cognitive performance, emotional regulation, and decision-making. As organisations look for evidence-based wellbeing interventions, breathwork stands out as simple, inexpensive, and effective.
Third, modern leadership requires emotional intelligence, empathy, and presence.. Breathwork supports this by grounding the body, steadying the voice, and creating space between stimulus and response.
Finally, breathwork is inclusive. It requires no equipment, no special clothing and no prior experience. Anyone can benefit, making it an ideal wellbeing and performance tool.
Effective communication
In business, communication is everything. Whether you’re pitching to investors or leading a team meeting, your breath shapes and powers your delivery. When we’re stressed, our breathing becomes shallow and fast, tightening the voice and creating a sense of urgency or tension.
Grounded, diaphragmatic breathing helps the voice become fuller, steadier, and more resonant. It also slows the pacing of our speech, giving listeners greater trust and clarity.
How to apply it:
Take 60–90 seconds of slow, deep breathing before presenting or speaking. A calm breath helps you project confidence and think more clearly.
Focus and cognitive clarity
The brain is fuelled by oxygen, yet most people breathe far more shallowly than they realise. Irregular breathing disrupts cognitive function, making it harder to concentrate or think strategically. Slowing the breath helps stabilise the nervous system, improving attention and mental clarity.
How to apply it:
Build short ‘breathing breaks’ into long work sessions. Even two minutes can reset the mind and sharpen focus.
Emotional intelligence and leadership
Emotionally intelligent leadership begins with self-regulation. If we can’t manage our internal state, it becomes far harder to support others or make thoughtful decisions. The breath gives leaders a practical way to interrupt reactive patterns, calm emotional spikes, and respond with intention.
How to apply it:
Before entering a difficult conversation, pause for one slow inhale for four counts and one long exhale for four counts. This small reset creates space for empathy, clarity, and better listening.
Energy and productivity
Energy at work is not just about sleep or nutrition. It’s also about breathing patterns. Breathwork can lift energy when alertness dips or calm the system when stress builds.
Strategic breathing increases oxygen flow and helps regulate the nervous system, allowing people to stay energised without relying on caffeine or adrenaline.
How to apply it:
Take a short breathing pause whenever you feel your energy dip. Step away from your screen, place a hand on your chest or abdomen, and spend one minute breathing slowly and intentionally. This helps regulate your nervous system, refresh your focus, and restore steady, sustainable energy.
Culture and wellbeing
Wellbeing has become an organisational priority, and breathwork is an accessible way to support it. Teams that breathe together often report increased connection, reduced tension, and a greater sense of psychological safety. Introducing collective breathwork moments can shift meeting dynamics and create a culture of grounded-ness and calm.
How to apply it:
Create a personal ritual that anchors your day, such as taking a few slow, grounding breaths before you open your inbox. This simple pause helps you arrive fully, regulate your nervous system, and set a calm tone for the rest of your day. When practiced consistently, it strengthens your own sense of wellbeing and subtly influences the culture around you by modelling calm, centred behaviour.
Decision making and creativity
Stress narrows cognitive range. Creativity and strategic thinking require spaciousness, and the breath helps create it. When we breathe slowly and evenly, the prefrontal cortex (responsible for insight and decision-making) becomes more active, allowing us to think more clearly and imaginatively.
How to apply it:
Leaders can use breathwork before strategy sessions or high-stakes decisions to ensure they’re operating from a calm, high-functioning state.
Try this: The Grounding Breath
A simple, controlled breathing exercise that brings immediate results. Stanford Medicine refers to this practice as the ‘Cyclic Sigh’.
Technique
- Inhale slowly through your nose from your belly, allowing the lower ribs to widen.
- When your lungs are comfortably full, take a second, deeper inhale to expand the lungs as much as possible, keeping the neck and shoulders relaxed.
- Hold a light, comfortable pause for about 3 seconds at the top of the breath.
- Then exhale very slowly through the mouth until the air has gone.
- Repeat this cycle 3–5 times.
Practice as often as possible, especially whenever you notice your breathing.
Benefits
Just two or three cycles of this practice will lower stress levels and promote self regulation. It can help to enhance focus, and steady the voice – ideal before meetings, presentations, or moments of overwhelm.
Breathwork is more than a wellness trend. It’s a practical, research-supported tool for building composure, clarity, and connection in the workplace. As businesses continue to prioritise human-centred performance, the breath is becoming one of the simplest and most powerful assets we have.
Melissa Thom is founder and CEO of communication training business BRAVA