A smarter way to reduce workplace stress.

Stress is draining your team

76% of employees say stress negatively impacts their work. (American Institute of Stress)

Burnout leads to a 2.6x increase in employee turnover, costing companies €20,000+ per lost employee. (Gallup, 2023)


Unmanaged stress reduces productivity by up to 40%, leading to billions in lost revenue each year. (Harvard Business Review)

Why breathwork?

Modern workplaces are facing a burnout crisis. Employees are stressed, overwhelmed, and mentally exhausted—leading to lower engagement, decreased productivity, and rising absenteeism. Employee burnout costs businesses billions in lost productivity and turnover.

Traditional wellness programs often require too much time or effort. Employees need a simple, effective way to reset—without disrupting the workday.

Burnout is on the rise

Breathwork is the science-backed tool that helps employees reset in just 30 minutes. By guiding employees through controlled breathing techniques, breathwork activates the nervous system’s natural ability to reduce stress, boost focus, and enhance resilience.

No equipment. No special setup. Just breathe.

Breathwork can help

30-minute workshops
integrated into your workday

✔ Expert-led, science-backed breathwork sessions.
✔ Available in-office, hybrid, or online.
✔ All equipment provided—just show up and breathe.
✔ Simple techniques employees can use daily for lasting impact.

Breathing workshop to reduce burnout at a company office in the Netherlands.

What is breathwork?

Breathwork is the practice of consciously controlling breathing patterns to improve physical and mental performance. It's a simple, powerful tool for managing the body's stress response and enhancing focus. The goal is to move the body from a state of "fight or flight" to "rest and digest," using breath as the primary mechanism.

  • Regulates the nervous system: It shifts the body from the sympathetic nervous system (the "fight or flight" response) to the parasympathetic nervous system (the "rest and digest" state), which lowers stress and promotes calm.

  • Improved oxygenation: Many breathwork techniques increase the amount of oxygen available to the cells, improving energy levels and cognitive function.

  • Reduced stress hormones: Regular practice can decrease cortisol and other stress hormones, leading to a calmer state of mind.

  • Enhanced cardiovascular health: Certain breathing techniques can help lower heart rate and blood pressure, contributing to a healthier heart.

  • Detoxification: The respiratory system is a major pathway for eliminating toxins from the body. Deeper, more intentional breathing can aid in this process.

Key Physiological Benefits:

The below techniques are ideal for a corporate setting because they are discreet, can be done in a meeting room, and provide immediate benefits. They focus on regulating the nervous system to either calm down or energize.

Breathwork for the Office: Practical Applications

1. Calming techniques

These are used to reduce stress, anxiety, and help employees find a sense of calm. They activate the parasympathetic nervous system.

  • Box Breathing: A simple, four-part breath pattern: inhale for 4 counts, hold for 4, exhale for 4, and hold the lungs empty for 4. This is a powerful tool for quickly centering oneself before a big meeting or presentation.

  • 4-7-8 Breathing: Inhale through the nose for 4 counts, hold the breath for 7, and exhale slowly through the mouth for 8. This technique is excellent for de-escalating a stressful moment and promoting sleep.

2. Energizing techniques

These are used to increase alertness and energy, combating the afternoon slump. They gently stimulate the sympathetic nervous system in a controlled way.

  • Circular Breathing with Breath Hold: This technique involves breathing in a continuous, unbroken rhythm without pauses between the inhale and exhale, followed by a breath hold. This can be done for a set number of rounds to increase energy and mental clarity.

  • Breath of Fire: A continuous, rhythmic breath with equal emphasis on the forceful exhale and the gentle inhale. It's a faster-paced version of Kapalabhati that can quickly energize the body and mind, making it perfect for a quick reset.

How to integrate breathwork into your routine

These techniques are simple enough for employees to practice on their own. Team members can use them to:

  • Calm down before a stressful meeting.

  • Focus the mind when writing a long report or presentation.

  • Help themselves fall asleep when the mind is racing.

Doing breathwork in a group setting—whether in-person, hybrid, or online—offers additional benefits. Employees are more likely to do it and be consistent with their practice when they are part of a group. This consistency leads to better results. It can also serve as a mindful team-building activity, bringing people together and fostering a shared sense of well-being within the company.

What employees say about breathwork:

  • “The field of architecture is very dynamic and fast-paced. Having breathwork classes in the office helps us take a break, improve our mood, and bring clarity to our day-to-day routine.”

    Architect at UN Studio

  • "Participating in the breathing workshops by Cole & Z have been transformative—it's remarkable how a simple breathwork practice can uplift my mood and bring a sense of calm to my daily life."

    Jonathan Appiah, Performance Manager at Nike Netherlands

  • “During times of distress, breathwork classes helped me reconnect with my inner self, bringing me peace and clarity.”

    Sofia Alario, Program Assistant at the European Association for International Education

  • "Learning breathwork with the Balance team has given me a practical tool to manage daily stress, helping me stay centered during work and personal challenges."

    Isabella D'Ambrosio Vila, Partnerships Manager at FemalexFinance Netherlands

  • “Balance’s recent workshop taught me how breathing techniques can release stress and help find inner balance. I look forward to attending again.”

    Alp-Arslan Chovlukov, Account Manager at Creative Clicks Netherlands

  • “Easy, but quite an experience. It felt like my whole chemistry changed for the rest of the day.”

    Yan Laguna, DJ in The Netherlands

  • "Breathwork helps me focus on the tasks that really matter."

    Kamilla Kurta, Machine Learning Engineer at Google Netherlands

  • "The Balance class was a great way to release stress and find inner peace."

    Sebastian Galindo Bacuilima, Analyst Consulting at Deloitte Netherlands

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