Why I Teach Breathwork to Managers

Let’s be honest: in the fast-paced world of middle management, most “wellness” advice sounds like wishful thinking. Between endless emails, back-to-back meetings, and the pressure to deliver, who actually has time to meditate for an hour or learn Sanskrit mantras?

That’s exactly why I started introducing breathwork to managers in the companies I consult with. I’m not talking about mystical breathing or promising enlightenment. I mean practical, science-backed breathing techniques that can be done in less than fifteen minutes—sometimes even at your desk between Zoom calls.

Context: The Reality for Modern Managers

Middle managers often get hit from both sides: they’re expected to implement strategy from above while supporting their teams below. It’s called “the sandwich position” for a reason, and it’s stressful. According to a 2022 Harvard Business Review article, burnout rates among managers are up to 43% higher than other employees.

Stress affects everything: clarity of thought, emotional regulation, and even physical health. I’ve seen managers become less effective, less creative, and—let’s be real—less fun to be around. That’s where breathwork comes in.

“I used to think breathwork was for yoga retreats. Now I use it before presentations, and my nerves are genuinely calmer.” — Sarah, Operations Manager, 36

Case Study: Introducing Breathwork to a Team of Managers

Last year, I worked with a software company where the management team was struggling with high turnover and low morale. The director gave me one hour for a wellness workshop—“but no fluff,” as she put it.

Here’s what happened:

12 managers attended (all skeptics!)
We spent 10 minutes learning about stress and the science of breathwork
Then 15 minutes on practical techniques (see below)
Followed up with a two-week email check-in to track if they actually used the tools

Outcomes after 2 weeks:

83% reported using breathwork at least 3 times
Managers described less tension before meetings and better focus in the afternoon
Two managers said they slept better on days they practiced
Zero reported “wasting time”—the main initial fear

How-To: 15-Minute Breathwork Routine for Managers

What You Need

A chair (any chair will do)
Your phone’s timer
Optional: noise-cancelling headphones for privacy

Step-by-Step

Set the timer for 2 minutes. Sit comfortably, spine straight but not stiff. Close your eyes or look at a neutral spot.
Box Breathing (4-4-4-4): Inhale through your nose for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 2 minutes. This helps reset the nervous system and improve focus.
Resonant Breathing (Coherent Breathing): Set timer for 3 minutes. Inhale for 5 seconds, exhale for 5 seconds, no holds. This activates the parasympathetic nervous system—your body’s natural “calm down” switch.
1-Minute Body Check: Notice any tension in your jaw, shoulders, or hands. With each exhale, imagine tension leaving that area. (This isn’t magic—it’s just giving your brain a target for relaxation.)
Optional: Add a Focus Anchor. Silently say a word like “calm” or “clear” with each exhale. This helps keep your mind from wandering to emails.

Total time: 6–8 minutes. If you have 15, repeat your favorite technique or just enjoy a mindful coffee refill.

Quick Comparison: Top Breathwork Tools for Busy Professionals

Name	Key feature	Size/Material	Price range	Amazon link
Breathwrk App	Guided sessions, tracks progress	iOS/Android app	Free–$9.99/month	Check price on Amazon
Calmigo Breathing Device	Portable guided breathing gadget	Handheld, medical-grade plastic	$200–$250	See today’s deal
Breathe With James (YouTube)	Short, free video guides	Online video	Free	Watch here
RespiRelax+ App	Simple visual guide for breathing pace	iOS/Android app	Free	Download app

Pros and Cons

Breathwrk App: Easy, flexible, tracks streaks. Cons: Subscriptions add up; may get lost in phone clutter. Best for: Tech-friendly managers who like gamification.
Calmigo Device: Quick to use, tactile feedback. Cons: Pricey, not pocket-sized. Best for: Those who want a physical tool or dislike apps.
Breathe With James: Free, relatable guidance. Cons: YouTube ads, requires WiFi. Best for: Visual learners, audio prompts.
RespiRelax+ App: No-nonsense, visual pacer. Cons: Very basic, no customization. Best for: Minimalists.

Checklist: 15-Minute Breathwork Reset at Work

🗹 Block 15 minutes on your calendar (yes, you can call it a “strategy break” if you want)
🗹 Choose a quiet spot or put on headphones
🗹 Set your timer for 2, 3, or 5 minutes per exercise
🗹 Try Box Breathing or Resonant Breathing (see above)
🗹 Notice how your body and mind feel after—jot down one word (calm, focused, neutral, etc.)
🗹 Try one of the recommended tools or apps for ongoing practice
🗹 Repeat 3x per week for two weeks, then review if you notice any changes

Further Resources & Links

Final Thoughts

The bottom line? Breathwork isn’t a magic bullet, but it’s a practical, cost-effective way to build resilience and reduce stress—especially for managers juggling a hundred things at once. Even five minutes of intentional breathing can help reset your nervous system and give you the clarity to handle what’s next.

“Breath is the remote control for your brain. Why not learn to use it?”

If you’re curious, try the checklist above for two weeks. Worst case, you’ll gain five minutes of calm. Best case, you’ll find a tool to help you lead with more clarity and less stress.

Some links in this post may be affiliate. You pay the same price, and this blog may earn a small commission to keep these resources free.

Why I Teach Breathwork to Managers

Context: The Reality for Modern Managers

Case Study: Introducing Breathwork to a Team of Managers