Breathwork for stress & burnout
If you finish the day exhausted but still find yourself planning, checking or worrying, it can be hard to settle into rest. I’m Hayley, and I offer slower, guided 9D breathwork at my Port Kembla studio for people across Wollongong and the Illawarra.
Making room to recover from constant pressure
You might have time to sit down but still be mentally at work, replaying a difficult conversation or thinking through everything waiting for you tomorrow. Ongoing stress can affect sleep, concentration and muscle tension, so a break in your schedule may not feel restful.
In a breathwork session, I give you a supported way to practise slowing your breathing and stepping away from those demands for a while. The aim is to make space for rest while you work out what needs to change in daily life.
Breathing can be one part of that support. Workload, caring responsibilities and the amount of help available to you still matter; a session can’t change those conditions on its own.
If you’re already stretched thin, even deciding what to change can feel like another demand. I encourage you to start with one thing that feels possible today, such as asking someone to take over a task or leaving a non-urgent job until tomorrow. Give yourself room to see whether that eases the load before deciding on the next step; you don’t have to work through everything at once.
How breathwork can support stress relief
Your breathing rhythm interacts with the nervous system that regulates your heart rate and responses to stress. Research on slower breathing has linked it with changes in heart-rate variability and greater relaxation. This is the basis for starting gently when you’re already feeling depleted.
I use slow nasal breathing as a starting point, with the 9D audio giving you music and spoken cues to follow. If your mind returns to a deadline or unfinished task, you can bring your attention back to the next cue. I’m there to help you find a manageable pace.
A 2023 review of 12 trials involving 785 adults found a small-to-moderate average reduction in self-reported stress. The studies tested different breathing practices and most had a moderate risk of bias; this doesn’t establish that 9D breathwork treats burnout.
Read about breathwork and stress
A session that starts with your energy level
When you’re exhausted, arranging something new can feel like another demand. In a private session, I can talk through what you need and explain the breathing before we begin, so you know what to expect.
Tell me what’s taking its toll
Before we begin, I’ll ask about the pressure you’re under, your energy and anything that could affect the session. You can tell me what would make it easier to settle without having to explain every detail of work or home life.
Slower breathing, with guidance
I start with slow nasal breathing while you rest on a mat with headphones. The music and spoken cues give you a rhythm to follow. I stay with you, and we can discuss the pace or pause if you feel uncomfortable.
Time to settle before you leave
After the breathing, there’s time to rest and notice how you feel. We can talk about the experience and whether you’d like another session, taking your energy and commitments into account.
What clients have shared
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“Had the most relaxing time doing 9D breath work with Hayley. Highly recommend to de-stress!!”
— Billy Trenfield -
“I left the session feeling lighter, more relaxed and slept soundly.”
— Melissa Jane -
“I've tried many times to look for options to help deal with life stresses. My first class made an amazing positive impact to my thoughts and how to view life.”
— Tyrone Taylor -
“It was my first ever introduction to breath work and I feel as though I got a lot out of it. The delicious cup of tea and a yarning reflection was certainly a beautiful way to wrap up the session.”
— Julie Moulatsiotis
Questions about breathwork for stress and burnout
Can breathwork help with burnout recovery?
Breathing practices may help reduce how stressed you feel, which can be useful while you address burnout. My role is to guide a supported breathing session and give you space to notice your response. Recovery also involves the pressures behind the exhaustion, including workload, boundaries and support. I don’t promise that a breathing session will resolve burnout.
I’m already exhausted. Will a session feel intense?
Tell me how depleted you feel before we book. I begin with slower breathing and discuss the format with you, rather than assuming you want an intense experience. You can ask to pause or return to your usual breathing. If focusing on your breath has felt uncomfortable before, let me know so we can consider whether a session is a suitable starting point.
How is guided 9D breathwork different from breathing at home?
At home, you choose and follow a breathing practice yourself. In my studio, the 9D headphones provide music and spoken guidance, and I’m there to support you. That can be helpful if you find it difficult to make time, stay with a practice or settle without guidance. It isn’t a promise of better results than practising at home.
How often should I attend for stress or burnout?
I suggest starting with a conversation about what you need, then noticing how you respond to a first session. We can discuss further bookings around your response, energy and commitments. There isn’t a fixed number of sessions that resolves burnout.
Where are sessions held, and can I book around work?
My studio is at 43 Wentworth Street, Port Kembla NSW 2505, near Wollongong. Private sessions are arranged directly with me. Let me know your work hours and the times you can manage, and I’ll confirm availability, duration and price before we book. You can enquire through the private-session page.
Can I arrange breathwork for my workplace or team?
Yes. I offer workplace breathwork and can talk with you about the team, setting and session format. Contact me with your group size and what you’re hoping to offer. A team session can be part of wellbeing support, alongside addressing the working conditions contributing to stress.
Let’s find a starting point that fits
I’m Hayley. Tell me what’s been taking its toll and what you’d like from a session. I’ll talk you through the slower breathing approach and answer your questions before you decide to book.
My studio is at 43 Wentworth Street, Port Kembla NSW 2505, welcoming people from Wollongong and across the Illawarra. We’ll arrange your private session directly, with availability, duration and price confirmed beforehand.
Book a 1:1 session