Burnout has become a modern epidemic. Long hours, constant notifications, and the pressure to perform can leave us exhausted, anxious, and disconnected from ourselves. Yet, there are simple, accessible ways to bring back balance, starting with the breath.
Recently, John Ogilvie, founder of Byron Yoga Centre, appeared on Today Extra to share how mindful breathing and gentle stretches can help us manage stress and restore energy. His journey is proof that yoga is not just about flexibility, it’s a way of life that can transform how we cope with challenges.
John’s Personal Journey into Yoga
Before establishing Byron Yoga Centre, John Ogilvie was on his own search for balance. Like many, he experienced periods of overwhelm and physical strain. It was through yoga, specifically a consistent practice of mindful movement and breathwork, that he discovered a sustainable path to wellbeing. What began as a personal practice evolved into a lifelong calling to share yoga with others, eventually leading to the opening of one of Australia’s longest-running yoga studios.
Why Breathing and Stretching Matter
When we’re stressed, our breath becomes shallow and our bodies tighten. Over time, this compounds into fatigue, poor sleep, and mental fog. Breathwork (pranayama) and gentle stretching reset the nervous system, helping us shift out of fight-or-flight mode and into a calmer, more focused state.
Physically, these practices release muscle tension, improve circulation, and boost posture. Mentally, they create moments of pause, small but powerful resets that help us return to clarity and presence.
A Rise in Stress-Relief Seekers
At Byron Yoga Centre, John has seen a steady increase in people seeking yoga as a way to cope with work-related stress. Professionals, parents, and even students are recognising that stress doesn’t just vanish, it needs to be consciously released. Yoga and breathwork provide practical tools to do just that, and the best part is, you don’t need hours on the mat to feel the benefits.
Simple Everyday Practices
Here are five simple breathing and stretching exercises John recommends for anyone wanting to breathe through burnout. They take just a few minutes but can make a lasting difference when practised regularly.
Mountain Pose with Breath (Tadasana)
Stand tall with feet hip-width apart, grounding evenly through your feet. Inhale, sweep your arms overhead; exhale, lower them gently. Repeat 3–5 times to energise and centre. Great for posture and calm.
Seated Spinal Twist
While sitting on a chair or on the floor, inhale tall; exhale, twist gently to the right, placing your left hand on your right knee. Hold for a few breaths, then switch sides. Releases tension from the back and improves digestion.
Cat – Cow Stretch (Marjaryasana–Bidilasana)
At your desk or on hands and knees, inhale arching your spine and lifting your chest (Cow), exhale rounding your back and tucking your chin (Cat). Repeat 5–8 rounds to relieve back stiffness and awaken the spine.
Alternate Nostril Breathing (Nadi Shodhana)
Using your right thumb to close your right nostril, inhale slowly through the left; close left nostril with ring finger, exhale through right. Repeat for 1–2 minutes. Balances nervous system, reduces anxiety, and sharpens focus.
Legs Up the Wall (Viparita Karani)
Lie on your back and rest your legs up against a wall or chair for 2–3 minutes. Calms the nervous system, reduces swelling and fatigue in legs, and is perfect for winding down after a busy day.
Burnout may feel overwhelming, but simple, mindful practices like these remind us that relief is always within reach – literally in the way we breathe and move. As John shared on Today Extra, it’s not about doing more; it’s about doing less, with presence and awareness.
Even just five minutes a day can help you reconnect with yourself, ease tension, and rediscover a sense of calm.
