3 Breathwork Techniques To Support Your Nervous System At Work
Your breath is one of the most powerful regulators of your nervous system—and it's available to you at any moment. But most people are breathing all wrong! The diaphragm, a dome-shaped muscle located just below the lungs, plays a crucial role in how we breathe. When we breathe deeply using the diaphragm (diaphragmatic or belly breathing), we activate the parasympathetic nervous system, which signals the body to relax and recover. This form of breathing reduces stress hormones like cortisol, slows the heart rate, and promotes a calm, focused state. In contrast, shallow chest breathing—common during stress—keeps the body in a fight-or-flight mode, which, over time, can lead to burnout, anxiety, and chronic tension. Learning to breathe with awareness through the diaphragm is a simple, science-backed way to reset the nervous system and support emotional balance, clarity, and overall well-being.
For a leader, executive, or team member looking to bring clarity to a foggy, overworked mind or reset to regain your energy, breathwork may be the most overlooked high-performance tool you need.
Research shows that daily breathwork can improve:
Focus and cognitive function
Emotional regulation
Sleep quality
Overall resilience to stress
Whether you're managing a team, running a company, or working toward a better work-life balance, breathwork is an accessible and powerful wellness practice you can use anywhere.
3 Science-backed Breathwork Techniques
Let’s explore three breathwork techniques that help regulate the nervous system, reduce stress, and support long-term well-being for employees and leadership alike.
1. Diaphragmatic (Belly) Breathing
Best for: Chronic stress, anxiety, and supporting long-term nervous system regulation.
How to do it: Practice for 5–10 minutes daily.
Sit or lie down comfortably
Place one hand on your chest and the other on your belly
Inhale deeply through your nose, letting your belly rise
Exhale slowly through your mouth, letting your belly fall
Why it works: This deep breathing pattern slows the heart rate and stimulates the vagus nerve, reducing the body's stress response. It's a simple way to reset during or after a long workday.
2. Box Breathing (4-4-4-4)
Best for: Leaders before presentations, employees in high-stakes meetings, or anyone experiencing overwhelm.
How to do it: Repeat for 2–5 minutes or longer.
Inhale for 4 counts
Hold your breath for 4 counts
Exhale for 4 counts
Hold again for 4 counts
Why it works: Box breathing helps regulate the autonomic nervous system and creates a sense of grounded calm. Navy SEALs and elite performers use this technique to stay focused under pressure—and so can your team.
3. Try a 2:1 Breathing Ratio
Best for: Ending the workday, transitioning between tasks, or helping teams decompress after intense periods.
How to do it: The key is to exhale twice as long as the inhale. Depending on your comfort level, you can start with 3:6 or 4:8.
Inhale through your nose for 4 counts
Exhale through your mouth for 8 counts
Why it works: A longer exhale signals to the brain that it's safe to relax. This helps shift the body from a state of tension to one of restoration, which is essential for work-life balance and stress recovery.
Why Your Workplace Needs Breathwork Now
Breathwork isn't just for yoga studios; it belongs in the boardroom, too. Incorporating breath practices into your workplace can prevent burnout in high-performing teams, improve communication and collaboration, and enhance creativity and clarity in decision-making while creating healthier, more human-centered leadership. Creating a workplace environment that encourages employees to take a breath increases retention.
Let's create a work culture that breathes better together. Please message me to learn how mindfulness and breathwork training can support your bottom line.
About our author
Le’ Jai’ La Troi is a wellness expert of 12+ years, speaker, certified mindfulness and meditation teacher, dedicated to bridging ancient wisdom with modern wellness solutions to help individuals and companies thrive. She provides science backed practices to support high productivity without burnout for corporate teams and leaders through wellness programs, executive coaching, and consulting. As a writer and content creator she brings captivating storytelling to brands to foster community loyalty. She empowers people to find personal and professional balance, longevity, and success.