Can Breathwork Improve Leadership Performance? The Research Says Yes
- Apr 7
- 4 min read
Updated: Apr 17
Your breath might be your most underutilised performance advantage
This is the second post in a three-part series on how breathwork and breathing patterns influence business performance.
In a business landscape obsessed with digital transformation and AI-powered productivity, the most powerful performance tool might be hiding in plain sight: your breath.
The Hard Science of Breathwork for Business Performance
When I suffered recurrent bouts of sudden sensorineural hearing loss during periods of intense stress—compounded by years in high-stakes business roles—I began investigating what was happening physiologically. What I discovered transformed not only my health but my entire understanding of peak performance.
What Happens When You Breathe Poorly
Under pressure, most professionals unconsciously shift into shallow, rapid breathing. This activates the sympathetic nervous system—our “fight or flight” mode—originally designed for escaping physical threats, not navigating back-to-back Zoom calls or quarterly reporting stress.
The Oxygen Advantage® program highlights a surprising truth: chronic over-breathing can reduce oxygen delivery to your tissues, even though you’re breathing more. This explains why leadership teams often feel mentally wiped after strategy sessions—despite “breathing plenty.”
And this matters. According to PwC’s March 2025 report on economic inactivity, stress-related issues are linked to 81% of businesses reporting productivity losses. What’s often overlooked is that breathing patterns quietly reinforce those stress states.
The Research-Backed Business Benefits of Better Breathing
🧠 Executive Decision Quality
Diaphragmatic breathing has been shown to reduce stress and improve attention, supporting executive functions like cognitive flexibility, risk evaluation, and judgment (Hopper et al., 2019).
In one study, participants who completed 20 sessions of diaphragmatic breathing over 8 weeks showed significantly improved sustained attention compared to baseline (Ma et al., 2017). This was measured using timed focus tasks and accuracy scores.
For your leadership team, that means sharper focus when the stakes are highest.
💡 Innovation Capacity
Conscious breathing doesn’t just regulate stress—it supports creativity. Colzato et al. (2017) found that slow breathing improves divergent thinking, a core ingredient in generating innovative ideas and problem-solving.
In contrast, rapid or shallow breathing limits oxygen exchange and can cloud cognitive function—potentially dulling creative edge.
🤝 Team Communication
Shallow breathing triggers the stress response, which directly affects team dynamics. Research shows heightened stress impairs emotional regulation, collaboration, and social engagement (Diest et al., 2020). Porges’ Polyvagal Theory links breath patterns to our ability to connect, listen, and respond empathetically.
I’ve witnessed this in sessions—when breathing gets tight, conversations get tense. Collaboration nosedives. Breath is often the first thing to shift—and the first place to intervene.
💬 Curious how this would look in your company?
I run live Breath Mastery Labs for teams and leaders ready to upgrade clarity and decision-making through breath.
🎯 Performance Under Pressure
Laborde et al. (2022) showed that slow-paced breathing enhances executive functions, including planning, mental flexibility, and working memory. These are essential for high-stakes moments and complex decision-making.
So the professionals who remain calm during market chaos? They might not just be “naturally resilient.” They may be training their nervous system through their breath.
The Nasal Breathing Advantage
While competitors spend heavily on strategic retreats, you could gain an edge by mastering something simpler: nasal diaphragmatic breathing.
This approach, backed by fundamental physiology, can reset your nervous system before—or after—high-stakes conversations. A brief protocol (5–6 nasal breaths per minute) can reverse the “meeting hangover” effect, improving post-meeting clarity and energy.
No, there aren’t many studies directly tying breathwork to profit margins—but the connection between breath, brain function, and performance is clear.
Implementing the Science: Real-World Practices
✅ For Individuals:
Pre-decision reset: 3–5 minutes of nasal diaphragmatic breathing before making key decisions
Meeting prep: Use a 5-minute breath reset before high-stakes discussions
Cognitive endurance: Stick to nasal breathing during long strategy sessions to prevent brain fog
✅ For Leadership Teams:
Meeting protocol: Begin key meetings with a 3-minute breath practice
Crisis response: Use breath regulation as the first step in your crisis protocol
Decision framework: Check in—“Are we physiologically aligned for this decision?”
The Competitive Edge
Niraj Naik, founder of SOMA Breath, puts it this way:
“By consciously focusing on your breath, you stimulate the cerebral cortex… You can grow new brain cells in this region for enhanced brain function.”
With PwC reporting 63% of companies seeing increased exits over two years, with mental health as a core driver, organisations need smarter tools. Breathing optimisation isn’t just wellness fluff—it’s a performance multiplier rooted in biology.
Final Thoughts
Breathwork is emerging as one of the most potent (and overlooked) tools for unlocking workplace performance—from decision-making to innovation, communication, and resilience.
And unlike another software upgrade or productivity hack, it’s already within you—waiting to be consciously activated.
About the Author
Tim Snell is a leadership and breathwork coach with two decades of experience negotiating high-stakes, nine-figure corporate deals. Now a certified ICF coach and SOMA Breath Master Instructor, he helps leaders and teams use breathwork to unlock clarity, power, and purpose under pressure.
Tim is the creator of Breath Advantage—a performance-focused approach to conscious breathing—and offers transformational workshops for organisations and individuals alike.
📩 Join a Breath Mastery Lab during Stress Awareness Month
Note: Not all breathing techniques are suitable for all people, all of the time. Understanding the fundamentals of functional breathing along with how breathing changes state is essential. Always work with a certified Facilitator. This article provides general insights, not medical advice. This post contains affiliate links for Oxygen Advantage and SOMA Breath. I may receive a small commission if you purchase through them—at no extra cost to you.
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