Calm Under Pressure: Fast Relaxation Tools For Overloaded Leaders

Modern managers spend a huge part of their day sitting, staring at screens and reacting to demands. It is no surprise that many describe themselves as wired, tired and unable to switch off. Long periods of sitting, late-night screen time and constant notifications are associated with poorer sleep, higher stress and reduced wellbeing.

In this highly practical session, business psychologist Alastair Wallace shares “The Relaxation Equation” – a simple, repeatable combination of breathing, posture, micro-movement and attention that you can use anytime, anywhere.

We will look at what the science actually says about sleep, touch, blue light and meditation, and translate it into realistic options for people who cannot disappear for an hour-long yoga class between back-to-back meetings.

What we will cover

• A quick “How do you relax?” check-in to see what already works for you
• The Understanding Your Body quiz – separating relaxation myths from facts
• Why sleep, physical affection, massage and micro-breaks matter for your nervous system
• How blue light and late-night scrolling affect (and sometimes do not affect) adult sleep, and what to do about it
• A guided 3-minute “chair reset” routine you can repeat daily
• Simple ways to introduce relaxation tools into 1:1s and team meetings without it feeling awkward

You will leave with

• One physical reset you can do at your desk in under 3 minutes
• At least two evidence-based ideas to improve your sleep and evening wind-down
• A clearer understanding of which relaxation strategies have the strongest science behind them
• A short checklist you can use to design healthier working days for yourself and your team

Who this is for

• Senior leaders and managers who feel “always on”
• HR / People leaders who support wellbeing in hybrid teams
• Anyone who wants to manage their own nervous system better without spa days or long retreats

Format and interaction

• Live online workshop
• Short evidence-based inputs, interactive quiz and live guided practice
• Camera-on is encouraged but not mandatory
• You can take part in the physical elements seated and in normal work clothes

Group size is limited so that participants can ask questions and try techniques safely. This is a practical session, not a lecture.

About your facilitator

Alastair Wallace is a business psychologist and CEO of Brainfood Ltd, with over 20 years’ leadership experience and more than 23,500 leaders and managers trained worldwide. He specialises in “learning that works” – fun, brain-friendly sessions that save managers time and improve performance. His work combines leadership practice, behavioural science and practical tools you can use the same day.