In a world where hustle culture often dominates, and entrepreneurs are expected to juggle countless responsibilities, breathwork has emerged as an unlikely yet transformative ally.
As a professional breathwork teacher and the founder of em&co, I’ve witnessed how this ancient practice can revolutionize not only personal well-being but also professional performance.
Entrepreneurs, this one’s for you, though the tips below can be helpful to people from other walks of life, too!
What is breathwork?
Breathwork refers to the intentional practice of controlling and manipulating the breath to achieve specific mental, emotional or physical outcomes. While it’s rooted in ancient traditions such as Pranayama in Yoga, breathwork has also gained modern traction for its accessibility and scientifically backed benefits.
Unlike some lengthy wellness routines, breathwork requires no special equipment or a significant time commitment, which makes it a practical solution for even the busiest of entrepreneurs.
The science behind breathwork
The physiological impact of breathwork is profound. By engaging in slow, intentional breathing practices, individuals can activate the parasympathetic nervous system, which is often referred to as the “rest and digest” system. This counteracts the stress-inducing “fight-or-flight” response that’s often triggered by the sympathetic nervous system.
Recent studies highlight how breathwork enhances heart rate variability (HRV), a key marker of resilience and stress adaptation. Higher HRV is associated with better emotional regulation, improved focus and reduced anxiety—all crucial to navigating the pressures of entrepreneurship (Wussler et al; Ren et al).
If you’re an entrepreneur who loves Apple Health, Oura rings or even WHOOP bracelets, try seeing the difference in your HRV before, during and after breathwork.
Here’s why entrepreneurs need breathwork
Entrepreneurship is exhilarating, but it’s also rife with stress. From securing funding to managing teams and meeting deadlines, the mental toll can be significant. Prolonged stress doesn’t just impact mental health; it can also lead to physical ailments, burnout and impaired decision-making.
This is where breathwork steps in as a game-changer. By dedicating just a few minutes each day to intentional breathing, entrepreneurs can:
Enhance their mental clarity
Controlled breathing increases the flow of oxygen to the brain, improving focus and cognitive function (Kamenaga et al). This is especially useful for brainstorming sessions or tackling complex problems.
Reduce stress and anxiety
Breathwork lowers cortisol levels, the body’s primary stress hormone. Techniques such as box breathing or 4-7-8 breathing (my personal favourite) can create an immediate sense of calmness.
Boost their creativity
Breathwork practices can help quiet the mind, allowing for a more free-flowing state of creativity. This is essential for entrepreneurs, as they’re typically tasked with innovating and staying ahead of the curve.
Improve their emotional resilience
Entrepreneurship comes with highs and lows. Breathwork fosters emotional regulation, which helps individuals respond (rather than react) to challenges.
My breathwork journey
As someone who has built a career supporting female founders in the wellness, lifestyle and beauty industries, I’ve always been intrigued by the intersection of mindfulness and business. My personal journey with breathwork began as a way for me to manage my own stress and quickly evolved into a cornerstone of my professional offerings.
I’m the founder of The Breathwork Collective, a subscription service designed to make breathwork accessible for busy individuals. After signing up, members gain access to a portal of curated breathwork sessions that are tailored to various themes, such as imposter syndrome, decision-making and emotional release.
Seeing the transformative results in myself and my clients has solidified my belief in breathwork as an indispensable tool for entrepreneurs.
3 breathwork techniques to try
If you’re new to breathwork, here are three simple practices to incorporate into your daily routine.
Box breathing
Inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts. Repeat these steps for two to three minutes to reset your mind.
4-7-8 breathing
Inhale for four counts, hold for seven counts, and exhale for eight counts. This technique is particularly effective for reducing anxiety and promoting relaxation.
Resonance breathing
Breathe in for 5.5 seconds and out for 5.5 seconds. According to Kristina Maier-Sam and other researchers, this steady rhythm enhances HRV and balances the nervous system.
Breathwork as a long-term practice
Incorporating breathwork into your daily routine is more than a quick fix; it’s a long-term investment in your personal and professional growth. You don’t even have to commit to hour-long sessions, as just 10 minutes a day will make a profound difference.
For entrepreneurs, where the stakes are high and the challenges are relentless, having a tool that will help you cultivate calmness, clarity and creativity is invaluable.
The rise of breathwork is no coincidence. As we collectively seek balance in a fast-paced world, this ancient practice is proving its relevance and power in modern life.
Entrepreneurs (and anyone else who’s reading this), it’s time to take a breath—literally—and unlock your full potential.
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image: Angelina Sarycheva