A gentle, practical course for anyone working under pressure. Very little theory: most of the time is spent breathing, resting and noticing what changes in your own body. No experience is needed and nothing is forced. You stay within your limit and can sit out or stop at any time.
Breathwork for the workdayA quick self-check, what stress does to your breath, body and focus, and five techniques you can use at your desk: breathing awareness, belly breathing, equal breath, extended exhale and tension release.
45m
Sound bath & recoveryLie down and rest with crystal singing bowls and gong, then a short humming practice and a second self-check to see what changed.
One week in between
Try one technique a day, even for one minute, in real work moments. You'll get a practice sheet and a breathing toolkit on your phone. No homework to hand in.
Session 2 · Review, pressure tools & deep recovery
1h05
Share, refine, addWhat worked during your week, then box breathing, coherence breathing and cyclic sighing for pressure moments and unwinding.
55m
Deep recoveryA guided lying breath practice that leads straight into a crystal bowl and gong sound bath, then a final self-check and reflection.
You will leave able to
Recognise how work stress shows up in your body and mind
Use 8 breathing techniques at your desk, before meetings, after work and before sleep
Reset in about 60 seconds before tough emails, meetings and presentations
Switch off after work so you rest and recover better
What is breathwork? What is a sound bath?
Breathwork
Breathwork means changing how you breathe on purpose: slower, lower, or with a longer out-breath. Your breath is one of the few things you can control that connects directly to the stress response, so it is a practical way to calm your body and clear your head.
The research: a 2023 meta-analysis of 12 randomised trials (785 adults) found breathwork reduced self-reported stress (Fincham et al., Scientific Reports). A Stanford study found five minutes a day of breathing practice improved mood (Balban et al., 2023, Cell Reports Medicine).
You lie down and rest while crystal singing bowls and a gong are played live in the room. There is nothing to do: the sound helps your body unwind after the breathwork.
Watch a 31-second clip from a real session at hongbreathnheal.netlify.app/corporate-wellness-malaysia
The research: in a randomised trial with 50 adults, one singing-bowl session reduced anxiety compared with a control group (Rio-Alamos et al., 2023).
Eight techniques plus humming, practised in class and ready to use at work, at home and before sleep. You'll also get every one of them on your phone, with a guide to breathe along to.
Breathing awarenessSESSION 1
Notice · Change Nothing
Notice where your breath moves and how fast. Count your breaths for one minute without changing them.
Use it: Before opening email, between tasks.
Belly breathingSESSION 1
In 4 · Out 5
One hand on your belly. Breathe in through the nose, back and wide, so the belly rises. Shoulders stay still.
Use it: Long reports, data work, long calls.
Equal breathSESSION 1
In 4 · Out 4
A smooth, even rhythm through the nose. No pauses at the top or bottom.
Use it: Walking into a meeting, waiting to speak.
Extended exhaleSESSION 1
In 4 · Out 6–8
Breathe out longer than you breathe in, like cooling soup. A straw makes it easier.
Use it: Before presenting, after a difficult conversation.
Tension releaseSESSION 1
Squeeze 30 s · Let Go · 3 Rounds
Breathe in, hold and squeeze every muscle, then let it all go with a big exhale.
Use it: Stiff shoulders, clenched jaw, end of the day.
HummingSESSION 1 & 2
In 4 · Hum 8
Breathe in through the nose, then hum "mmm" for the whole exhale and feel the vibration.
Use it: On the way home, before sleep.
Box breathingSESSION 2
In 4 · Hold 4 · Out 4 · Hold 4
Trace the four sides of a box with your breath. Holds are soft and short.
Use it: Before a high-stakes call, pitch or negotiation.
Coherence breathingSESSION 2
In 6 · Out 6
About five breaths a minute, slow and even, to unwind.
Use it: After a draining meeting, on the way home.
Cyclic sighingSESSION 2
In · A Little More · Long Sigh
Breathe in, sip in a little more on top, then sigh slowly out through the mouth.
Use it: Right after bad news or a stress spike.
Breath holds and full-body squeezing are always optional. Skip them if you are pregnant or have high blood pressure, a heart or lung condition or epilepsy.
What to wear & bring
Comfortable clothingNormal office wear is fine. Avoid anything too tight, so you're comfortable lying down.
Water bottleBring your own, or refill at the water dispenser on site.
Pen & paperFor your self-check scores and notes.
Yoga mat IF YOU HAVE ONEVery welcome, if you have one.
Eye mask OPTIONALHelps you rest during the sound bath.
Blanket or shawl OPTIONALThe body cools down when it relaxes.
On the day
Arrive about 10 minutes early to settle in.
Have a light meal beforehand. A very full stomach makes belly breathing and lying down less comfortable.
Phones go on silent during practice and the sound bath.
Health & safety
This is a wellbeing programme, not medical treatment. Every practice has a gentle version.
Never force the breath. If you feel light-headed or tingly, simply breathe normally. It passes.
If you are pregnant, or have high blood pressure, a heart or lung condition, glaucoma, epilepsy or have had recent surgery, you will skip breath holds and full-body squeezing and keep the breath soft.
If you are sensitive to loud sound or have a hearing condition or implant, you'll be placed further from the gong, which will be played softer.
You can sit up, open your eyes or step out at any time.
If any of the above applies to you, please let Hong know privately by WhatsApp or before the session starts.
Registration & payment
Self-funded
Fill in the registration form and choose "self-funded". We'll send an invoice. Pay by bank transfer and send the bank-in slip / proof of payment to .
HRD Corp claim
Attend both sessions of the same class. You can't mix classes, for example Thursday then Friday.
Cancellations in writing at least 7 working days before the first session. You may send a substitute, subject to approval.