At Superyacht Fitness, we believe that focusing on your mental and physical wellbeing are essential for navigating the challenges of life at sea, building resilience, coping with stress and performing at your best. We’re going to dive deep into the empowering practice of breath-work and explore its incredible impact on integrating mind and body while you’re at sea this season.

Life at sea can be both exhilarating and demanding, with superyacht crew members navigating the vast oceans and delivering unforgettable experiences to guests. However, behind the scenes, the relentless demands of the job and the challenges of being away from home can take a toll on crew members’ wellbeing. Burnout, the pervasive feeling of physical, emotional, and mental exhaustion, can cast a shadow over even the most idyllic seafaring journey.

What is Breath-work?

This ancient practice has now become a ‘go‘ for most people looking for a simple, quick and effective way to calm the nervous system in stressful situations. Breath-work is a practice that involves conscious and intentional control of the breath. It goes beyond the automatic and involuntary act of breathing and focuses on using specific breathing techniques to achieve various physical, mental, and emotional benefits. The fundamental principle behind breath-work is that by altering the way we breathe, we can influence our physiological responses, calm the nervous system, and cultivate a greater sense of mindfulness and presence. Through breath-work, you can experience improved focus, reduced anxiety, increased energy, and a deeper connection with our inner selves.

Why is this important to the Superyacht Industry?

In the context of life at sea, where challenges and demands can be significant, breath-work becomes an invaluable tool for superyacht crew members to navigate stress, boost resilience, and optimise their mental and physical wellbeing. Breath-work has gained popularity in the wellness, fitness and self-development industry, with practitioners and researchers exploring its potential benefits for managing stress, improving mental health, and enhancing overall vitality. It’s powerful and truly transformative.

The Study of Breath and Stress Reduction

There have been studies which aimed to compare the effects of three different daily 5-minute breath-work exercises with an equivalent duration of mindfulness meditation. Each breath-work technique offered a unique pathway to tranquillity and rejuvenation.

Cyclic Sighing
This technique placed a special emphasis on prolonged exhalations, encouraging participants to release tension and negativity with each breath. As the breath flowed out, so did the burdens of stress and anxiety.

Box Breathing
This practice focused on achieving balance and stability through equal durations of inhalations, breath retentions, and exhalations. With each rhythmic cycle, participants found themselves harmonising with the ebb and flow of life.

Cyclic Hyperventilation with Retention
Unleashing the potential of breath, this exercise involved longer inhalations and shorter exhalations. Participants embraced the unique pattern of breath, venturing into deeper states of relaxation and self-discovery.

The results of the study were improvements in mood and anxiety levels, as well as changes in physiological arousal, including respiratory rate, heart rate, and heart rate variability. The positive outcomes illuminated the transformative power of breath-work exercises in stress reduction and emotional wellbeing.

Navigating the Uncharted Waters

Breath-work can be a valuable tool in addressing extreme stress, such as burnout and promoting overall wellbeing. Burnout is a state of physical, emotional, and mental exhaustion that arises from prolonged stress and overwork. It can affect anyone, including superyacht crew members who often face demanding schedules and high-pressure environments. 

One of the primary benefits of breath-work is its ability to activate the body’s relaxation response. Slow, deep breathing signals the parasympathetic nervous system, promoting a sense of calm and reducing stress hormones like cortisol. By practising breath-work regularly, crew members can counteract the chronic stress that contributes to burnout.

Discovering the Depths of Transformation

Incorporating breath-work techniques into daily routines offered the promise of unlocking a profound sense of calm, cultivating mental resilience, and enhancing overall quality of life. Burnout is a serious condition that can have significant physical, emotional, and mental consequences, the fact that something as simple as breath-work can have such a transformative effect on the body is quite something.

Burnout is not simply feeling tired or stressed; instead, burnout is a state of chronic exhaustion that results from prolonged exposure to high levels of stress and pressure, often in the context of demanding work environments. There are many physical, emotional, cognitive and behavioural symptoms that go with it including memory problems, insomnia, headaches and often unhealthy coping mechanisms such as overeating or substance abuse.

How breath-work can help with burnout?

Burnout can negatively impact both professional and personal aspects of an individual’s life. It can lead to reduced job performance, strained relationships with colleagues and loved ones, and an overall decline in physical and mental wellbeing.

If left unaddressed, burnout can lead to more severe mental health issues, such as anxiety and depression. Therefore, it is crucial to recognise the signs of burnout and take appropriate steps to address and prevent it.

Enhanced Mental Clarity
Burnout can lead to mental fog and decreased cognitive function. Breath-work techniques that focus on deep, intentional breathing can improve oxygen flow to the brain, enhancing mental clarity, focus, and concentration. This can help crew members feel more alert and attentive during their demanding tasks.

Emotional Regulation
Burnout can lead to emotional exhaustion and heightened sensitivity to stressors. Breath-work fosters emotional regulation by encouraging individuals to acknowledge and process their feelings without judgement. Techniques like diaphragmatic breathing can help stabilise emotions and provide a sense of control during challenging situations.

Increased Energy and Vitality
Burnout can leave individuals feeling depleted and fatigued. Breath-work techniques, such as energising breaths or alternate nostril breathing, can revitalise the body and provide a natural boost of energy. Regular breath-work practices can help crew members feel more energised and resilient.

Mindfulness and Presence
Burnout often arises from a constant focus on the past or worry about the future. Breath-work promotes mindfulness by anchoring individuals to the present moment through focused attention on the breath. This helps crew members stay grounded and present during their daily tasks, reducing feelings of overwhelm and burnout.

Relaxation and Sleep Improvement
Burnout can disrupt sleep patterns and lead to insomnia. Breath-work can act as a relaxation technique before bedtime, calming the mind and body to promote better sleep quality. Improved sleep contributes to better overall well-being and resilience to stress.

Building Resilience
Incorporating regular breath-work practices can strengthen the mind-body connection and build emotional resilience. By cultivating self-awareness and coping skills through breath-work, crew members can better navigate challenging situations and reduce the impact of burnout on their overall health.

Start by educating the crew about the benefits of breath-work. Explain how specific breathing techniques can help reduce stress, improve focus, and enhance overall well-being. Create awareness about the impact of breath on mental health.

What can you do to promote well-being onboard?

Superyacht crew members, who often work in high-stress environments with long hours and demanding responsibilities, are not immune to burnout. Taking proactive measures to manage stress, prioritise self-care, and seek support when needed is essential in preventing and addressing burnout. 

Superyacht Fitness can play a crucial role in helping captains and yacht owners promote crew wellbeing and create a supportive work culture on board. We offer wellness programs that encompass mental, physical, and emotional health. This can also include breath-work! As well as access to expert fitness trainers, mental health resources, and holistic wellbeing initiatives, we can help yacht owners demonstrate their commitment to crew wellness. 

By incorporating well-designed crew gyms and fitness facilities on the yacht, owners show that they prioritise crew health. Having access to exercise equipment and workout spaces helps crew members manage stress, improve physical fitness, and boost their overall wellbeing. This, in turn, contributes to a healthier and more motivated crew, leading to enhanced performance and overall excellence on the superyacht.


~ Written by our fitness expert