The Power of Breath: A new chapter (with less hype and more oxygen)

At Sticky Change, we’re all about the kind of transformation that actually works in the real world – the type that fits in between meetings, coffee breaks and wondering if your Wi-Fi is working or just pretending. Which is why we’re excited to share that we’ve recently been accredited in Breathwork with the brilliant (and delightfully calm) Tim van der Vliet.

Turns out, this whole “breathing” thing we’ve been doing since birth? We’ve only been scratching the surface.

🧘‍♀️So, what is Breathwork?

Breathwork covers a range of techniques that use intentional breathing to shift how we feel, think and show up. It’s a bit like updating your internal software – without needing a reboot or losing your tabs.

Backed by science (not just good vibes), breathwork taps into the autonomic nervous system, helping us move from “fight or flight” to “fizz and focus”. The benefits? Oh, just a few little things like:

Lower stress and anxiety (breathe out the chaos)
Reduced heart rate and blood pressure
Sharpened focus
Boosted emotional resilience
More energy and mental clarity (hello, mid-afternoon slump antidote)

Different techniques – slow breathing, rhythmic breathing and breath retention – offer different superpowers, from helping you stay calm in a tough conversation to fuelling your inner superhero before a big pitch.

🌬️Meet the Tim van der Vliet Method

Tim’s method is elegant in its simplicity – and doesn’t require any stretchy trousers or Himalayan retreats. It goes like this:

5 rounds of 5 deep belly breaths – energising, focused and surprisingly fun
On the 6th breath: a big inhale, hold for 10 seconds (resist the urge to check your phone)
Then a slow exhale, longer than the inhale (aaaand relax)

Do this regularly and you’re looking at:

A more balanced nervous system
Greater oxygen efficiency (fewer yawns, more zing)
Reduced stress reactions (useful in Zoom calls and family gatherings)
Better focus and overall wellbeing

We’ve now made this a core part of our morning routine – pairing Breathwork with the Five Tibetan Rites to start the day with energy, clarity and intention. Doing this first thing in the morning sets the tone – it helps clear mental fog, regulates stress before it has a chance to build, and gives us a natural boost (no caffeine required, though we still love our morning brew). It has become our daily reset – a grounding ritual that makes whatever comes next feel more manageable, more focused, more… us.

🔁Breath meets movement: The Five Tibetan Rites

We’ve also been exploring the 5 Tibetan Rites – a sequence of movements with serious ancient foundations (we’re talking 2,500 years old). Often called the “original anti-ageing practice”, these flowing exercises get your energy moving, chakras humming and body buzzing in the best way.

The five moves? Think yoga’s older, cooler cousin (although we don’t recommend trying them out without supervision):

Spinning – get dizzy, get centred. Like being five again but more intentional.
Leg Raises – core engagement meets subtle groaning (it’s good for you, promise).
Camel Pose Flow – open the heart, expand the breath… and maybe let out an emotional sigh or two.
Tabletop Lift – glutes, core, shoulders – all invited to the party.
Upward & Downward Dog Flow – classic moves that stretch and revitalise (woof).

When combined with breathwork, the Rites become more than just movement – they become a moving meditation. Less “fitness regime” more “mind-body harmony with a side of serenity.”

💡Why it matters

In times of change (and let’s be honest, when aren’t we in one?), finding simple, grounded ways to reset matters. Breathwork and the Five Tibetan Rites are exactly that: practical tools to calm the mind, energise the body and clear the clutter – inside and out.

Whether you’re a leader juggling ten things before breakfast, a coach holding space for others, or a team member craving more focus and less frazzle – these practices are a gentle reminder that sometimes, the smallest shift (like how you breathe) creates the biggest ripple.

✨Want to know more?

Curious about how this might help you or your team?

We’d love to chat. Whether it’s more calm, better focus or simply wanting to feel like yourself again, this might just be the breath of fresh air you’ve been waiting for.

We’re offering a free taster session later this year – if you’re keen, drop us a message or subscribe to our newsletter and we’ll make sure you’re the first to know.

Because sometimes, the most powerful change starts with a single breath. (And maybe a cheeky spin on the living room carpet.)