Movember Special: How Breathwork Can Help Men Manage Stress and Stay Mentally Strong

Movember was launched over 20 years ago by a group of friends in Australia and, in just 2 decades, has grown into a global movement dedicated to raising awareness about men’s health, particularly mental health, prostate cancer, and testicular cancer. 

Men often face stigma around mental health, with many feeling unable to discuss stress or anxiety openly. Finding a practical tool to manage stress and mental strain is imperative if we are to tackle the crisis in men’s mental health.

Breathwork is a powerful tool that is effective in stress management and anxiety reduction, as well as in increasing energy levels, lowering blood pressure, and improving sleep.

 In this blog, I explore how breathwork can successfully address men’s mental health issues with practical tips and techniques.

 Is there a Mental Health Crisis for Men in the Workplace?

According to the Men’s Health Forum, 190,000 men a year in the UK report stress, depression or anxiety that is caused or exacerbated by work. Studies show that men are less likely than women to seek help for mental health issues, especially in professional environments. In fact, only 36% of psychological therapy referrals in the UK are for men, highlighting a significant gap in seeking help (NHS Digital). 

Workplace pressures such as long hours, high expectations, and job insecurity can significantly impact men’s mental well-being, which can lead to burnout, physical health problems, and strained personal relationships.

 Why Men Struggle to Manage Stress

 Whilst none of these workplace pressures are unique to men, there is an added layer of complexity to consider regarding the cultural and societal expectations that men should “tough it out.” The result? An unhealthy suppression of emotions.

 Men are often conditioned to avoid appearing vulnerable, resulting in chronic stress and unspoken struggles.

 It’s also important to recognise that stress not only impacts emotional health but can also lead to physical issues such as high blood pressure, heart disease, and immune deficiencies.

 How Breathwork Can Help: A Practical Solution

Breathwork is a scientifically backed practice which is effective in reducing stress and anxiety. Breathwork, or deep breathing, activates the parasympathetic nervous system, which helps your body restore energy and promote a state of relaxation. 

Research shows that breathwork can lower cortisol levels, the body’s stress hormone, and reduce anxiety by up to 44%. It has also been shown to improve focus, clarity, and emotional resilience in high-pressure environments, making it especially relevant to men dealing with workplace stress.

Simple Breathwork Techniques for Men

Here are a couple of easy-to-implement breathwork techniques that men can use at work or during stressful moments. 

• 7-11 Breath: Inhale for 7 counts, exhale for 11. This technique helps to calm the mind and body.

• Box Breathing: Inhale, hold, exhale, and hold for equal counts of 4. (Navy SEALs use this technique to maintain composure in high-stress situations – and if it’s good enough for a Navy SEAL…!)

Remember, these exercises can be done anywhere—in the office, in the car, or at home—to reduce stress and regain focus quickly.

Regular breathwork can help men develop long-term emotional resilience, allowing them to manage stress more effectively. Not only this, but it also creates space for introspection, reducing the pressure to suppress emotions and fostering a healthier approach to mental well-being.

 Men, Take Charge of Your Mental Health This Movember

Why not use this Movember as a springboard for making positive changes in your mental health routine, starting with something as simple as daily breathwork?

If your workplace is participating in Movember, suggest introducing breathwork sessions as part of the initiative to help employees manage stress and anxiety more effectively.

Men’s mental health is just as important as physical health; by incorporating breathwork into a health and self-care routine, men will be better equipped to navigate workplace pressures.

 Break the stigma around mental health and take proactive steps to manage stress and anxiety—starting this Movember.

If you would like to explore breathwork techniques and consider integrating them into your daily routines to improve workplace performance and well-being, drop me a message.