{"id":330650,"date":"2026-05-07T11:37:41","date_gmt":"2026-05-07T06:07:41","guid":{"rendered":"https:\/\/ebiztoday.news\/?p=330650"},"modified":"2026-05-07T11:37:41","modified_gmt":"2026-05-07T06:07:41","slug":"overcoming-workplace-burnout-with-breathwork","status":"publish","type":"post","link":"https:\/\/ebiztoday.news\/index.php\/2026\/05\/07\/overcoming-workplace-burnout-with-breathwork\/","title":{"rendered":"Overcoming Workplace Burnout with Breathwork"},"content":{"rendered":"<p><\/p>\n<div>\n\t\t\t\t\t<iframe loading=\"lazy\" title=\"Podcast Player\" src=\"https:\/\/workology.com\/workology-podcast-episode-446-overcoming-workplace-burnout-with-breathwork\/about:blank\" height=\"auto\" width=\"400px\" frameborder=\"0\" scrolling=\"no\" data-rocket-lazyload=\"fitvidscompatible\" data-lazy-src=\"https:\/\/creators.spotify.com\/pod\/profile\/workologypodcast\/embed\/episodes\/Episode-446-Overcoming-Workplace-Burnout-with-Breathwork-e3imrdg\"><\/iframe><noscript><iframe loading=\"lazy\" title=\"Podcast Player\" src=\"https:\/\/creators.spotify.com\/pod\/profile\/workologypodcast\/embed\/episodes\/Episode-446-Overcoming-Workplace-Burnout-with-Breathwork-e3imrdg\" height=\"auto\" width=\"400px\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/noscript><\/p>\n<p>Welcome to the Workology Podcast, a podcast for the disruptive workplace leader. Join host Jessica Miller-Merrell, founding father of Workology.com, as she sits down and gets to the underside of trends, tools, and case studies for the business leader, HR, and recruiting skilled who&#8217;s bored with the established order. Now here\u2019s Jessica with this episode of Workology.<\/p>\n<p>Jessica Miller-Merrell:\u00a0Welcome to the Workology Podcast sponsored by Ace the HR Exam and UpSkill HR. These are two of the courses that we provide for certification and recertification for HR leaders. And you&#8217;ll be able to learn more about these courses over at workology.com.<\/p>\n<p>Hi there and welcome to the Workology Podcast. My name is Jessica Miller-Merrell and today\u2019s podcast format is a bit different. There isn&#8217;t any guest today. It\u2019s just you and me talking a few topic that\u2019s incredibly necessary straight away, and that&#8217;s the topic of workplace burnout.<\/p>\n<h2 class=\"wp-block-heading\"><strong>The Burnout Crisis in HR: Why It\u2019s Worse Than You Think<\/strong><\/h2>\n<p>I need to get a bit personal on this episode, honest and direct about what is occurring and what&#8217;s working for me with regards to burnout. First, to set the stage: over 70% of HR leaders are coping with burnout, which is about 20% greater than the final worker population. So meaning 50% of our employees\u2014the final population\u2014are fighting juggling tasks, at all times being \u201con\u201d at work and life, not to say the growing concerns about our jobs being replaced by AI, in addition to the present global political and economic landscape and climate.<\/p>\n<p>I get it. It&#8217;s so much. So beyond burnout, it&#8217;s taking about 18 to 24 months for somebody to get well from being burnt out. And that isn&#8217;t a straightforward task. It takes time and intention, which is why I\u2019m excited today to offer you some recent tools which are working for me, designed not only to assist you to with burnout recovery, but tools to assist you to manage stress and anxiety before the burnout happens. And that starts with breath.<\/p>\n<h2 class=\"wp-block-heading\">Why Breathwork Matters for Burnout Recovery and Prevention<\/h2>\n<p>Yes, I&#8217;m talking about breathwork and respiration exercises. We\u2019re going to dive into this topic. But before I introduce the subject in additional detail today, I do need to hear from you. Please comment \u201cpodcast\u201d over on our Instagram posts. Our Instagram is @workologyblog where you&#8217;ll be able to ask questions, make comments, and suggest other topics and special guests. I do actually need to listen to from you.<\/p>\n<p>So just briefly to set the stage here, I need to walk you thru the science of breath and why it will be significant. We\u2019ll do this, after which we\u2019re going to walk through a 17-minute guided audio breathwork session where I&#8217;ll assist you to lower stress and anxiety levels with only your breath. I mean, what do you have got to lose?<\/p>\n<p>On this audio breathwork session, I&#8217;ll guide you thru two different breath techniques. These are designed to assist you to reduce stress and anxiety. They&#8217;re each great once you\u2019re experiencing stress or possibly anticipating a highly charged work meeting or interaction with a coworker or any person else in your life; you&#8217;ll be able to calm yourself before you interact and have interaction with them. So it\u2019s sort of preventive stress and anxiety recovery, or you should use it after the actual fact.<\/p>\n<h2 class=\"wp-block-heading\">The Science of Breath: How It Impacts Stress, Hormones, and Focus<\/h2>\n<p>Back to the breath. We take 22,000 breaths each day. And for many of our days and lives, we&#8217;re respiration in a way that doesn\u2019t encourage lowering stress and cortisol levels. Those are the hormones which are activated after we are stressed. The important thing here is to do something called diaphragmatic respiration, which is respiration as an alternative of within the upper chest\u2014where we primarily breathe\u2014but starting your breath first in your lower belly before moving as you breathe in to your middle and upper chest. This breath can assist you to not only reduce your stress levels, but it surely\u2019s just healthier for you. Lower belly breaths can increase the oxygen in your bloodstream by 25%, allowing your body to get more nutrients to necessary parts of your body. So I even have been speaking on this topic all around the country at conferences and workshops and events.<\/p>\n<p>And quite a lot of people have been interested, but many have told me they don\u2019t have time or know the right way to meditate. That\u2019s normally the very first thing: \u201cI don\u2019t meditate.\u201d I&#8217;m just talking about respiration, not meditation. We&#8217;re starting small here and laying the muse. Breath permits you to decelerate. Even spending two minutes doing this may make an enormous difference in the way you handle and react, in addition to how your body reacts to emphasize.<\/p>\n<p>For best results, it is suggested that you are trying to breathe 4 to seven minutes at a time. This enables your body and mind to step away from that to-do list of life, right? It permits you to move into something called nervous system regulation. Again, I\u2019m just trying to present you the facts and lingo here. When someone experiences dysregulation\u2014possibly they\u2019re too stimulated of their body, perhaps with extreme stress or anxiety\u2014our bodies over time will begin to default to a spot where it&#8217;s at all times activated and on guard. That\u2019s how burnout happens. Hormones like cortisol and adrenaline remain higher for longer periods of time, which might be damaging to our health.<\/p>\n<p>Once we use breath, we might help move our bodies back from that over-regulated or dysregulated state back to baseline or homeostasis. So after we pause and reflect, our body can reply to a situation from a spot of safety and never from a spot of overstimulation. Once we don\u2019t do this, that\u2019s what results in levels of burnout.<\/p>\n<p>Certainly one of my favorite recent medical studies checked out how easy breathwork impacts the brain. The study, which I&#8217;ll include within the transcript of this podcast, did full body scans, blood work, and MRIs of 12 Buddhist monks. They checked out how their brains and their blood work were before and after breath. And what they found is that hormone levels were more evenly distributed and oxygen levels were higher.<\/p>\n<p>The interesting thing was that MRI scans found something different. They found that once they had breathed for a number of minutes and felt more relaxed, their brains were actually more lively than before the focused respiration. It was interesting because what it means is that when the body and mind are focused on respiration, our brains are more lively during that point, but we feel more calm and focused. So that they\u2019re optimized to do work. It\u2019s interesting, right?<\/p>\n<p>Respiration is something we are able to do each day. I do need to encourage you to learn more tools to assist balance the ups and downs of life. So let\u2019s give it a try, lets? You will hear in a moment a 17-minute audio respiration guide where my voice goes to walk you thru some easy exercises. At the tip of that, I\u2019ll return for a brief wrap-up.<\/p>\n<p>But before we start, the show notes of this podcast episode will include some resources to assist you to learn more about respiration, including a downloadable PDF with six different respiration exercises and other audio guides such as you\u2019re going to take heed to. You can even head on over and grab those at go.workology.com\/nervous-system-reset. That\u2019s go.workology.com\/nervous-system-reset. And for those who\u2019re ready, let\u2019s go ahead and start.<\/p>\n<h2 class=\"wp-block-heading\">Guided Breathwork Practice to Reset Your Nervous System<\/h2>\n<p>Welcome. I\u2019m Jess. Today\u2019s practice is designed to softly regulate your nervous system using your breath.<\/p>\n<p>There\u2019s nothing it is advisable do perfectly here. Just allow me and your breath to guide you.<\/p>\n<p>Start first by finding a snug position. You&#8217;ll be able to sit or lie down. And take your time. I&#8217;ll wait for you whilst you get settled.<\/p>\n<p>Begin by relaxing your body and allowing your breath to slow naturally. If you happen to\u2019re seated, you may gently lower your chin and soften your gaze or close your eyes. Taking a deep inhalation in through your nose and exhaling out of your nose. Taking one other deep relaxing breath in and a calming breath out.<\/p>\n<p>In your next breath, begin to calm down your brow. Lower your shoulders away out of your ears. Breathe deeply out and in of your nose, allowing your body to release and calm down your lower back and belly. Place one hand in your heart and one hand in your belly, and just begin by noticing your breath because it is. There\u2019s no need to vary anything yet. Just breathe and spot.<\/p>\n<p>Notice which hand moves more: the chest or the belly. Noticing if the breath feels shallow or full, effortless or easy. Your breath is directly connected to your nervous system. When the breath is shallow or held, the body can interpret that as a signal to remain alert, to remain barely activated.<\/p>\n<p>But when the breath slows and the diaphragm expands\u2014especially when the exhale lengthens\u2014this signals safety and it begins to activate the a part of your nervous system accountable for rest and recovery. So as an alternative of attempting to calm down the mind, we use the breath to create the conditions for the body to melt naturally. Even small changes within the breath can begin to shift how you are feeling.<\/p>\n<p>Notice how in only a number of minutes your body is relaxing, your mind is slowing, and you&#8217;re secure. Without forcing anything, begin to let the breath drop a bit deeper into the body, allowing the belly to melt and rise barely on the inhale and fall on the exhale.<\/p>\n<p>Take a deep breath in, feeling your hand resting in your belly expand, then your middle chest and upper chest expand. Taking a calming breath out of your nose. In your next deep breath in, feel your lower belly and diaphragm expand first, then your middle chest and upper chest on the inhale. Exhaling out of your nose, let all of it out. Taking one other deep breath in and a calming breath out. Noticing how you are feeling in your body straight away.<\/p>\n<p>We\u2019ll begin to maneuver into a gradual rhythm of breath designed to calm the nervous system called box respiration. I\u2019ll guide you. We\u2019ll inhale for 4, hold full for 4, exhale for 4, and hold empty for a count of 4. And we\u2019ll do that for a number of different rounds together.<\/p>\n<p>Let\u2019s go ahead and start.<\/p>\n<p>Exhale any air you have got in your lungs and inhale: two, three, 4. And hold full: two, three, 4. Exhale out: two, three, 4. And hold empty: two, three, 4. Inhale: two, three, 4. And hold full: 2, 3, 4. Exhale out: 2, 3, 4. And hold empty: 2, 3, 4. Inhale in: 2, 3, 4. And hold full: 2, 3, 4. Exhale out: 2, 3, 4.\u00a0And hold empty: two, three, 4. Inhale in, last round: two, three, 4. And hold full: two, three, 4. Exhale out: two, three, 4. And hold empty: two, three, 4.<\/p>\n<p>Begin to melt. Let the rhythm grow to be natural and regular, returning once you\u2019re ready on your personal to a natural rhythm of breath.<\/p>\n<p>If it feels comfortable, we\u2019ll begin to deepen the breath barely. And if it feels natural, you&#8217;ll be able to begin to bring your hands into Apana Mudra. A Mudra is a finger position for the hands, designed to assist you to go deeper into your breath and rest. In Apana Mudra, your middle and ring fingers are pressed into the pad of your thumbs. You\u2019ll do that on each hand. You\u2019ll extend your index finger and pinky fingers outward, like in tennis. Gently resting the backs of your hands in your knees or thighs. Keeping your eyes closed or softened. If it\u2019s comfortable, your fingers stay within the mudra whilst you calm down, notice, and breathe.<\/p>\n<p>Staying on this mudra in a seated position, we are going to move gently right into a more expanded breath practice. Just like box breath, I&#8217;ll guide you. We\u2019ll inhale for 4, hold full for seven, exhale for six, and hold empty for seven. There\u2019s no must be exact here. Just let the rhythm of your breath guide you. If any holds feel long, you&#8217;ll be able to shorten them or return to your natural breath. Take heed to you.<\/p>\n<p>Allow us to begin for 4 rounds and begin by exhaling out.<\/p>\n<p>You\u2019ll inhale for 4: two, three, 4. And we\u2019re gonna hold: two, three, 4, five, six, seven. Exhale: two, three, 4, five, six. And hold empty: two, three, 4, five, six, seven.\u00a0Inhale: two, three, 4. Hold full: two, three, 4, five, six, seven. Exhale: two, three, 4, five, six. And hold empty: two, three, 4, five, six, seven. Inhale in: two, three, 4. And hold: two, three, 4, five, six, seven. Exhale out: two, three, 4, five, six. And hold: two, three, 4, five, six, seven. Last time. Inhale: two, three, 4. And hold: two, three, 4, five, six, seven. And exhale: two, three, 4, five, six. And hold: two, three, 4, five, six, seven.<\/p>\n<p>Return to your natural breath again and spot how you are feeling on this moment. Even a small softening is enough. Allow your body to calm down and release when it&#8217;s able to achieve this, and just observe yourself on this moment without having to vary anything. Proceed to note your breath for a number of more rounds, allowing your body and mind to calm down more fully.<\/p>\n<p>Begin to bring your awareness back into your body. Your hands. Notice the gesture of Apana Mudra that you simply\u2019ve been holding, and start to release it. To take one barely deep breath in and slowly exhale out.<\/p>\n<p>If you happen to haven\u2019t, begin to release your hands from the mudra. Place your hands at your sides along with your fingertips just brushing on the bottom. If you happen to\u2019re lying in your back, just leave your arms at your sides. Exhaling any air you have got in your lungs straight away. Begin by taking an expansive breath in through your nose. And if seated, begin by lifting your arms to the sky, tilting your chin upwards towards the sky, shoulders down your back. In your exhale, bring your palms to the touch, moving them to your heart center in Anjali Mudra.<\/p>\n<p>And breathe. Thanks for making this time and space for yourself, knowing you&#8217;ll be able to return to this anytime you would like. Knowing you&#8217;ll be able to create space in your day. My name is Jess. Thanks for giving me the consideration to guide you on this breath practice today.<\/p>\n<p>Welcome back. Truly, let me just say breathwork has modified my life. And with so lots of us experiencing burnout and high stress levels for whatever reason, I need to share what\u2019s working for me. Truthfully, I like this work a lot that I even have taken over 600 hours of yoga, breathwork, and meditation teacher training. I\u2019m now teaching this.<\/p>\n<h2 class=\"wp-block-heading\">Integrating Breathwork Into Your Day by day Routine<\/h2>\n<p>If you have got ever had any questions on breathwork or tools like this one or others for you and your team, I\u2019d love to speak with you as I\u2019m constructing out a brand new wellness membership offering for corporations and individuals focused on nervous system regulation. Be happy to message me. You can even send me an email over at [email\u00a0protected] or you&#8217;ll be able to connect with me on LinkedIn. I&#8217;m just starting this and I might love to reply questions and listen to more about what you and your organization are needing on this area.<\/p>\n<p>I\u2019m also including within the transcript of the show notes of this podcast the resources that I discussed, plus a link to the nervous system reset, which is a resource to assist you to learn more about breathwork, reduce stress, anxiety, and help regulate your nervous system. I need to thanks for joining the Workology Podcast sponsored by Ace the HR Exam and UpSkill HR, Workology\u2019s learning platform for HR certification, recertification, and manager training. You can even take a look at our recent HR tech marketplace at www.marketplace.workology.com.<\/p>\n<p>This podcast is for the disruptive workplace leader who\u2019s bored with the established order. That is Jessica Miller-Merrell. Until next time, visit workology.com to take heed to all our Workology podcast episodes.<\/p>\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">RESOURCES<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nervous System Reset\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jessica Speaking Page\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/a.co\/d\/h2aY4a2\"><span style=\"font-weight: 400;\">Breath: The Latest Science of a Lost Art<\/span><\/a><span style=\"font-weight: 400;\">, James Nestor<\/span><\/p>\n<p><a href=\"https:\/\/www.singlecare.com\/blog\/news\/stress-statistics\/\"><span style=\"font-weight: 400;\">Stress statistics 2024 | SingleCare<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<\/p><\/div>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the Workology Podcast, a podcast for the disruptive workplace leader. Join host Jessica Miller-Merrell, founding father of Workology.com, as she sits down and gets to the underside of trends, tools, and case studies for the business leader, HR, and recruiting skilled who&#8217;s bored with the established order. Now here\u2019s Jessica with this episode [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":330651,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[51435,986,6534,53],"class_list":["post-330650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-career-growth","tag-breathwork","tag-burnout","tag-overcoming","tag-workplace"],"aioseo_notices":[{"message":"The permalink for this post just changed! 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