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
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2. Coherent breath
Inhale on 5, Exhale on 5
All through the nose
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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
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4. Extended Exhale
Make your exhale longer than inhale
for example inhale on 4, exhale on 6 or 8
all through the nose
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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​
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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.
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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.
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Her approach is science-backed, results-oriented, and designed for seamless integration into modern work environments.
