Breathwork and Workplace Wellbeing
We are all unique, and there are many strategies available to support our cognitive health and emotional wellbeing. In addition to personalised dietary strategies, incorporating breathwork is a simple yet highly effective tool for enhancing mental clarity, reducing stress, and fostering emotional resilience. Breathwork, particularly conscious connected breathing (CCB), is emerging as a transformative practice for reducing stress, alleviating anxiety, and facilitating emotional release. Integrating CCB into the workplace could be a valuable practice in supporting employees’ wellbeing as well as enhancing resilience, focus, and productivity.
The Science Behind Conscious Connected Breathing
Conscious connected breathing involves deliberate, continuous breathing without pauses between inhalation and exhalation. This practice influences the autonomic nervous system by activating the parasympathetic response, which promotes relaxation and reduces the stress hormone cortisol. Studies have shown that CCB can alter brain wave activity, increasing gamma waves associated with higher cognitive functioning while decreasing delta and theta waves linked to stress and anxiety (Bahi et al., 2024).
Changes in Brainwave Activity
Changes in brain wave activity have been noted in breathwork research. Some studies find that delta, theta, and low beta waves decrease while gamma waves increase. These shifts have significant implications for cognitive and emotional states:
- Delta Waves: In normal waking consciousness, delta activity has been linked to cortical and behavioral inhibition, suggesting that lowered levels may reduce inhibition.
- Theta Waves: Elevated theta power is consistently associated with neuroticism and avoidance, while a decrease in frontal theta has been linked to depression remission. A reduction in theta activity suggests that breathwork fosters a more open, less self-centered mindset.
- Beta Waves: A reduction in low beta waves may benefit individuals prone to stress and anxiety, as increased beta activity has been linked to excessive rumination, a phenomenon often associated with anxiety and depression.
- Gamma Waves: Increased gamma wave activity is linked to heightened cognitive processing and enhanced perception, suggesting that breathwork can promote mental clarity and emotional resilience.
Gamma brain waves, which oscillate above 35 Hz and can reach up to 100 Hz, are associated with peak concentration and cognitive performance, including enhanced focus, creativity, and problem-solving skills. By increasing gamma wave activity, CCB supports improved cognitive function and mental clarity.
Moreover, CCB affects the balance of oxygen and carbon dioxide in the bloodstream, regulating blood pH levels and improving cortical blood flow. This leads to enhanced emotional regulation, mental clarity, and reduced symptoms of depression and anxiety (Benson et al., 2017). Additionally, CCB interrupts habitual breathing patterns associated with emotional tension, allowing the release of suppressed emotions and fostering emotional resilience. Breathwork has also been associated with reduced stress and enhanced mental clarity, which may contribute to improved performance.
Breathwork has been shown to decrease tension, confusion, and depression, and in many cases, reduce anger. Esteem, on the other hand, increased after breathwork. It is also effective in relieving emotional tension. During a connected breathing experience, the connection between the habitual way of breathing and the holding patterns of our emotions gets interrupted. Consciously choosing to ‘break’ the pattern during the session may allow for a freeing of these negative emotions. In one study, the increase in esteem found after a session was related to a sense of autonomy over one’s own emotional efficacy, as it is one’s own effort and attention that allowed the transformation.
Applying Breathwork in the Workplace
With the demands of work, how is it possible to incorporate breathwork within a corporate environment? For companies looking to enhance employees’ wellbeing through breathwork, there are a number of options available.
- Guided Group Sessions: Regular CCB workshops led by trained facilitators can foster a supportive and cohesive work environment. These sessions allow employees to collectively experience the benefits of deep breathing, emotional release, and mental clarity, enhancing collaboration and reducing stress.
- Breathwork Coaching for Employees: Providing personalized 1-2-1 breathwork coaching helps employees integrate CCB into their daily routines. This can be especially effective for managing anxiety, improving focus, and boosting productivity, particularly during periods of high stress.
- Team Building Through Breathwork Practices: Incorporating breathwork into team-building or wellbeing days may help strengthen group cohesion, improve communication, and create a more positive workplace culture.
- Breathing Circles and Support Groups: Creating a safe space where employees can share experiences and practice breathwork together fosters emotional support and a sense of community.
Psychological and Physiological Benefits
- Enhanced Emotional Regulation: CCB interrupts habitual breathing patterns associated with emotional tension, allowing for the release of negative emotions.
- Reduced Stress and Anxiety: Activation of the vagus nerve and the parasympathetic nervous system promotes relaxation and decreases cortisol levels.
- Improved Cognitive Function: The increase in gamma wave activity enhances focus, creativity, and problem-solving skills.
- Boosted Self-Esteem: The sense of autonomy and control over one’s emotional state fosters confidence and wellbeing.
- Emotional Release: CCB facilitates the processing and release of suppressed emotions, leading to greater emotional balance and resilience.
Conscious connected breathing is a science-backed, accessible practice that can enhance workplace wellbeing. By implementing CCB techniques, organizations can create a supportive environment that enhances both employee mental health and overall productivity. If you would like to book breathwork sessions please contact our clinic
References
Bahi, C., Irrmischer, M., Franken, K. et al. Effects of conscious connected breathing on cortical brain activity, mood, and state of consciousness in healthy adults. Curr Psychol 43, 10578–10589 (2024).
Benson, H., et al. (2017). The Relaxation Response: Reducing Stress and Promoting Health. Journal of Clinical Psychology, 73(4), 687–702.