In the Eye of the Storm - The Importance of Breathing for Leaders

Calm After the Storm

In a high-stress situation, whether on the battlefield, in a boardroom, giving a presentation, an interview or at home, our ability to lead effectively hinges on our ability to remain calm, focused, and in control. One of the most powerful and accessible tools we have to achieve this is our breath. The importance of breathing for leaders cannot be overstated.

Controlling our breathing isn't just about us appearing calm, although that is important too; its about regaining access to the parts of our brain responsible for clear thinking, decision-making, and empathy. Under stress, the body triggers our sympathetic nervous system, preparing us for fight, flight, freeze or posture. Our heart rate spikes, our muscles tense and our breathing becomes shallow and rapid. This may help when we are in immediate danger, but it compromises our ability to think clearly, decide effectively and maintain empathy - it compromises our ability to lead.

By slowing and deepening our breath, we activate the parasympathetic nervous system, which acts like a brake pedal on our arousal, helping to lower cortisol levels, reduce our heart rate and to bring our brain back online. This physiological shift allows us to:

• Think more clearly under pressure

• Regulate our emotions rather than reacting impulsively

• Project calm and confidence, which helps calm and steady those around us

• Stay present, enabling sharper situational awareness through better listening and observation

• Make better decisions

• Lead effectively

A simple technique, like box breathing, can make a rapid tangible difference; which is why it is taught, amongst others, to soldiers, surgeons and athletes.

In the storm of high-stress leadership, at work or home, breath control becomes an anchor. It's not a luxury or in any way 'woo-woo'. When you master your breath, you master your response - and that can be the difference between panic and poise, chaos and clarity, and the difference between successful leadership and failure.

In my next blog on the importance of breathwork for leaders, I'll write more about the science and field research underpinning 'tactical' breathing.

The Power of Breathwork

Breathwork, part of my daily time outdoors

As leaders, we're often expected to think clearly under pressure, maintain high levels of energy, and bring calm to complex situations. But in the fast pace of modern life, its easy to become disconnected from the very foundation of our wellbeing: the breath.

Breathwork - the intentional practice of controlling the breath - offers a powerful, accessible tool for cultivating mental clarity, physical vitality, and deep rest. Grounded in both ancient wisdom and modern neuroscience, breathwork is increasingly recognised as a key practice for high-performing professionals and conscious leaders alike.

1. Sharpening Focus and Clarity

   Intentional breathing regulates the nervous system, helping to calm the mind and reduce mental clutter. By activating the parasympathetic nervous system, breathwork lowers cortisol (the stress hormone) and enhances executive function in the brain. This leads to improved concentration, sharper decision-making, and a greater capacity to respond - rather than just react under pressure.

   
   

2. Boosting Physical and Mental Health

   Improved Functional Breathing supports optimal oxygenation of the body and brain, which improves energy levels, immune function, and emotional regulation. Studies show that even a few minutes of conscious breathing each day can lower blood pressure, improve heart rate variability (a key marker of resilience) and reduce symptoms of anxiety and depression. For all of us, particularly leaders, this means greter resilience, stronger presence, and more sustainable performance.

   
   

3. Enhancing Sleep and Recovery

   Quality sleep is non-negotiable for clear thinking and emotional stability. Yet many of us struggle to switch off at night. A Functional Breathing practice prior to bedtime signals to the body that its safe to relax, quietening the mind and supporting the transition into restorative sleep, helping us to wake up refreshed and ready for the day ahead.

Bringing Breath into Leadership

Incorporating breathwork into your leadership practice doesnt require hours or training or dramatic lifestyle changes. Just a few minutes of guided practice each day can make a profound difference. Whether you're preparing for a difficult presentation or conversation, recovering from a high-stakes meeting, or winding down before bed, breathwork offers a reset button that is accessible anytime and anywhere.

As a coach, I guide clients in simple, effectve breathwork practices tailored to their needs and leadership contexts. Together, we unlock better health, better sleep, better performance and a deeper sense of calm, clarity, and connection.

Breathe better. Live better. Lead better.

The Silent Strength of Solitude: Why Great Leaders Need Time to Be Alone

Solitude - Saunton Sands

The Silent Strength of Solitude

In today's fast-moving, always-connected world, solitude is often misunderstood. But far from being a withdrawal, solitude is a deep form of presence - an intentional pause to reconnect with who we are, what we value, and where we're going.

For leaders, solitude is a leadership discipline. It's the space where clarity is restored and wisdom surfaces.

"In order to be open to creativity, one must have the capacity for constructive use of solitude."

-- Rollo May

The Neuroscience of Solitude: Why the Brain Needs Silence

Research shows that regular periods of solitude are essential for optimal brain health, self-regulation, and long-term performance.

1. Activating the Default Mode Network. When we're not focused on external tasks, the brain engages the Default Mode Network (DMN) - linked to self-reflection, empathy, and big-picture thinking.

   
   

2. Boosting Prefrontal Cortex Function. Solitude reduces cognitive overload, allowing the prefrontal cotex (responsible for decision-making and emotional regulation) to function at its best.

   
   

3. Enhancing Creativity and Insights. When we're alone, we enter a state of divergent thinking, which helps us connect ideas, solve problems creatively, and generate new insights.

"Solitude is a catalyst for innovation."

-- Susan Cain

Why Leaders Need Solitude

1. Clarity. In solitude, you filter out the noise and focus on what truly matters. its a space for discernment - not just decision.

"The monotony and solitude of a quiet life stimulates the quiet mind."

-- Albert Einstein

2. Resilience. Learning to be with yourself builds emotional self-reliance. You lead from inner stability, not external affirmation.

   
   

3. Alignment with Values. Solitude is where leaders reflect on purpose and integrity. You return to your work more anchored, more aligned.

5 Simple Ways to Practise Solitude

1. Start your day with 30 minutes of quiet, device free time.

2. Take a walk, or run, alone, without music, podcast or phone.

3. Write in a journal to process thoughts and emotions.

4. Schedule weekly "solo thinking" time.

5. Spend time alone in quiet reflection after meetings or coaching sessions.

Lead from Within

If you're a leader, I invite you to pause. Begin small. Create space for solitude - not as an escape, but as a deliberate act of self-leadership.

Because the most powerful voice you'll ever listen to....is your own.

Early morning, a time for solitude...