breathwork for resilience
resilience, wellbeing & focus – one breath at a time
The shift from overload to clarity can begin with a single, intentional breath.
Simple practices for resilience & stress reduction
1. Shake/Move
shake it off or move to go from fight/flight to rest/digest mode after stressful event
2. Coherent breath
Inhale on 5, Exhale on 5
All through the nose
3. Physiological Sigh
1st normal inhale, 2nd sharp inhale through nose filling lungs up all the way, then exhale as slow and long as you can through the mouth
4. Extended Exhale
Make your exhale longer than inhale
for example inhale on 4, exhale on 6 or 8
all through the nose
5. Hummingbird Breath
Inhale through nose, exhaling humming
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1-minute breathing resets between meetings
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5 slow breaths before sending an important email
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3 conscious breaths before a kick off
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Calender reminders to check posture & breath
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Right after waking up 2 minutes of coherent breathing
How to implement these practices into every (work) life
Your Breathwork Coach, Miriam Tymiec von Spark Your Fire
Miriam Tymiec is a certified, trauma-informed Breathwork Coach with 12+ years of experience in the creative industry and 5 years of specialization in breathwork and nervous system regulation.
Drawing on expertise in breathwork, somatic practices, mindfulness, biohacking, and the design of effective micro-habits, she equips professionals and teams to manage stress more effectively, build resilience, sharpen focus, and foster sustainable high performance.
Her approach is science-backed, results-oriented, and designed for seamless integration into modern work environments.
