The Ripple Effect: Why Leader Wellbeing and Intentional Breaks Shape Organisational Health

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It's 8:45 AM on a Monday, and you're already carrying a storm cloud into the office. Last night's argument with your spouse remains unresolved, your cortisol levels are through the roof after three hours of broken sleep, and your laptop is pinging with urgent deadlines. As you rush past your team, coffee in hand, you barely manage a terse 'morning.' By 10 AM, the energy in the office has shifted palpably. Your executive assistant is typing with unusual force, two team members have called in sick, and the creative brainstorming session yields only safe, uninspired ideas. No one's speaking up. Through the science of mirror neurons, your dysregulated state has cascaded through the department like an infection, pushing your entire team into a subtle but persistent fight-or-flight response. Your internal state has become their collective reality.

Fast forward to another Monday. You've had eight hours of quality sleep, fuelled by an evening routine that includes a technology sunset and meditation. Your morning started with a ten-minute breathing practice, followed by a protein-rich breakfast and a brisk walk. As you enter the office, your practice of being present is paying off as you notice the slight tension in your marketing lead's shoulders and suggest a quick check-in. Between meetings, you take scheduled five-minute regulation breaks – simple stretching or breathing exercises. Your team, unconsciously mirroring your regulated state, remains calm and focused even as challenges arise. The afternoon creative session crackles with energy and psychological safety, yielding innovative solutions to persistent problems. This isn't just good fortune – it's neuroscience in action.

The reality of workplace stress in Britain is pretty shocking. Recent data shows that 776,000 UK workers reported work-related stress, depression or anxiety, representing nearly half of all reported work-related ill health cases. With an average rate of 2,480 per 100,000 workers experiencing work-related stress, the impact on British businesses is substantial. Research indicates that 84% of UK employees report feeling stressed at least once a month (I’m amazed it’s this low) with 39% saying it affects their work performance. Perhaps most concerningly, only one in seven UK businesses provide stress management training, while presenteeism affects over a quarter (26%) of employees with poor mental health.

As shocking as these stats are, it’s almost surprising they are this low when you factor in underlying unconscious lockdown PTSD, the cost of living crisis and for industry across the board huge uncertainty as to what is coming next. The collective breath holding is getting to epic proportions… That’s a good point actually…we must remember to breathe… hand on heart, deep sitting bones, breath. Why don’t you try it now? 

So this brings me on to the science of collective intentional regulation. Our nervous systems are designed to synchronise with others, particularly those in leadership positions. Think back to the clan and a cohesive nomadic tribal living. We would, and do, communicate in ways that are amazingly so unacknowledged. Have you heard of mirror neurons? This is a physical interaction that is invisible but very definitely powerful. We unconsciously attune to the emotional states of those around us, especially authority figures. So when a leader maintains a regulated state through intentional practices, their team is more likely to remain regulated as well.

Rather than pushing through stress, progressive organisations are discovering the power of scheduled regulation breaks. The concept draws from research on ultradian rhythms – our natural 90-120 minute cycles of peak performance followed by necessary recovery periods. The power of intentional breaks are like magic. Research shows that honouring these natural ultadian rhythms through scheduled breaks can reduce stress levels, improve cognitive performance, enhance creative problem-solving abilities promotes stronger team communication and increases sustainable high performance. 

Effective (intentional) nervous system regulation requires structure. Optimal break patterns that are achievable in terms of consistency include:

• Morning Regulation (10 minutes): Begin with breath work or mindfulness practices to activate the parasympathetic nervous system.
• Mid-Morning Reset (5 minutes): Brief movement or breathing exercise to maintain regulation. Floor based somatic movement and gentle stretching. 
• Lunch Disconnect (30 minutes) : Complete disconnect from work stimuli to allow full nervous system reset.
• Afternoon Regulation (10 minutes): Structured relaxation or gentle movement to counter afternoon cortisol spike.
• End-of-Day Integration (5 minutes): Closure practice to support healthy work-life boundaries. Something I very definitely have to work on.

Just to reiterate, the data on workplace stress in Britain reveals clear opportunities for improvement. One in five UK employees report having to take time off work to cope with stress. Studies show that unmanaged workplace stress leads to increased presenteeism, where employees are physically present but just unable to perform at their best. For the forward thinking organisations implementing structured wellbeing programmes, they report reduced absenteeism and improved team performance

So… The business case for nervous system regulation is compelling, through implementing structured regulation practices it is reported that your staff count is reduced for stress-related absenteeism, there are improved team performance metrics. It’s been noted that the quality of decision-making and outcomes improves, there are stronger client relationships which in turn leads to sustainable long-term growth.

With the burnout rate in the UK standing at 20%, we need to recognise that sustainable performance requires a more nuanced supportive approach to workplace wellbeing from the top down. By implementing structured breaks and regulation practices, businesses can address the growing challenges of workplace stress while maintaining productivity.

The evidence, if there needs to be a factual b/w conclusion, is clear: nervous system regulation isn't just a wellness nice-to-have – it's a business imperative. As we continue to understand the intricate connection between leadership wellbeing and organisational health, structured regulation practices will become as fundamental to business success as strategic planning or financial management.

If you would like to discuss implementing strategies and providing workshops/retreats for your teams please contact athene@theempowerbreakfast.co.uk