Managing Workplace Anxiety: How Breathwork Can Help You Stay Calm Under Pressure

Have you been in one of these scenarios recently?

•  You’ve got a tight deadline on the horizon.

• There’s an important or tricky meeting coming up at work.

• An office conflict needs to be tackled head-on. 

You can feel your stress levels rising as the day approaches. How do you handle the stress and stay calm under pressure?

Workplace stress and anxiety are common, especially for midlifers juggling career, family, and personal responsibilities. In fact, according to HSE, over 828,000 UK workers reported experiencing work-related stress, depression, or anxiety in 2022/23. And midlifers, in particular, are feeling the impact, with work often cited as the main source of stress in this age group.

Breathwork is a powerful yet underutilised tool that can help midlifers manage stress and stay calm during high-pressure situations at work.

The Science Behind Breathwork and Stress Reduction

When we’re stressed there are certain physiological responses that you’ve probably experienced at times of pressure at work. An increased heart rate and shallow breathing are clear signs that your body has entered a fight-or-flight response.

It is at this point that you need to activate the parasympathetic nervous system. This will reduce cortisol levels and promote a state of relaxation. Controlled breathing, such as slow, deep breathing, can activate your parasympathetic nervous system.

Studies have shown that controlled deep breathing can lower the heart rate and reduce anxiety levels by up to 30% in high-stress situations (source: Journal of Clinical Psychology).

Breathwork Techniques for Managing Workplace Anxiety – how and when?

Breathwork has been found to reduce symptoms of anxiety in 79% of participants in a workplace intervention study (source: BMC Psychology).

The key is to find the breathing technique that works for you and your situation. Consider one of the following:

Diaphragmatic breathing (belly breathing): A quick technique for calming nerves before or during stressful situations like presentations or meetings. This technique can also be used to reset and recharge between tasks.

Box breathing (4-4-4-4 technique): Ideal for reducing anxiety when feeling overwhelmed by deadlines.

Resonant breathing (breathing at 5-6 breaths per minute): Helps balance the body’s stress response and improve emotional regulation, perfect for diffusing interpersonal tension.

4-7-8 Breathing - A quick and subtle breathwork exercise useful for maintaining composure.

Success Story: Breathwork in Action

Amy, a midlife professional, often found herself feeling overwhelmed at work. She realised she was holding her breath without noticing, especially when standing at the photocopier or tackling routine tasks. Her shallow breathing worsened as deadlines approached, adding to her stress.

After starting breathwork, Amy used simple techniques like belly breathing and box breathing during stressful moments. She quickly noticed a change—her anxiety reduced, she felt calmer, and her focus improved. Breathwork became her go-to method for staying calm and productive, even on the busiest days.

Amy’s story shows how breathwork can help professionals manage stress and improve well-being at work.

Breathwork can help midlife professionals maintain calm, reduce anxiety, and improve overall emotional resilience, especially during high-pressure moments at work.

If you would like to explore breathwork techniques and consider integrating them into your daily routines to improve workplace performance and well-being, drop me a message.