Build a calmer,
sharper, more
resilient team.
Evidence-based wellbeing programs for high-performing teams — from a 30-minute online reset to a full-day resilience retreat. Delivered by Emily Spurling, wellbeing expert and international retreat host.
Emily Spurling
Emily helps high-performing teams turn stress into strength — using the same evidence-based tools she's brought to boardrooms, stages and screens across the globe.
Emily Spurling is a wellbeing expert, published author and international retreat host with over 16 years' experience helping people perform at their best, under pressure. She has coached more than 20,000 clients and hosted 44+ retreats worldwide, and now brings that same methodology into the corporate world through Karma Performance.
Drawing on nervous system science, evidence-based movement and subconscious mindset work, Emily equips teams with practical tools to regulate stress, sustain energy and think clearly under load. Her approach is direct, credible and built for people who are busy, sceptical, and results-driven.
Four pillars. One methodology.
Every Karma Performance session is built on the same evidence-based foundation, translated into practical, workplace-ready tools.
Movement
Accessible, energising movement to shift physical and mental state.
Nervous System
Breathwork and regulation practices to calm the mind and body.
Nutrition
Practical essentials for cognition, health and body composition.
Mindset
Mindset and goal-setting work for lasting change.
Sessions & investment.
Flexible, science-backed sessions designed to fit around your team's schedule — from a 30-minute online reset to a full-day resilience retreat.
Pause for Productivity
Designed to be done first thing — ideally to kick off the week — this session sets your team up with clarity and focus before the busyness of the day takes over. No equipment or experience needed; every movement can be done anywhere, in work attire.
- 15 min movement — wake up the body and shift energy
- 5 min mindset focus — clear noise, sharpen attention
- 10 min calendar planning — structure the week ahead
Ideal for: Monday mornings, quarterly kick-offs, or any "fresh start" moment your team needs.
Hour of Power
A full mind-body session designed to stimulate cognition, support lymphatic flow, and release physical tension. Accessible to all fitness levels. Comfortable, stretchy attire required, plus a mat or towel.
- Movement — energising exercises to shift state
- Breath — targeted breathwork for clarity
- Mindfulness — a short practice to anchor focus
Ideal for: teams wanting a deeper energy and focus boost, in the room or remote.
Cortisol Reset
A practical introduction to stress — what it is, how to harness it for performance, and how to override a chronically elevated nervous system.
- Restorative / energising movement — all ages & abilities
- A simple breath pattern — usable anytime, anywhere
- Guided deep-rest practice — restores focus
- Interactive talk — strategies to conquer stress
Ideal for: teams under sustained pressure who need tools to regulate stress.
High-Performance Mini-Retreat
A half-day experience designed to supercharge productivity, focus, wellbeing and resilience — elevating your team to the next level.
- Restorative / energising movement
- A simple breath pattern
- Guided deep-rest practice
- Interactive talk on stress
- Nutrition essentials
- Strategic goal setting
Hosted in your company space, or we can arrange a dedicated venue.
The Resilience Retreat
For teams ready to go all in on a full reset day. Combines every element of the Karma Performance method into one immersive experience.
- Cortisol Reset practices — restorative/energising movement, breathwork, guided deep-rest, and an interactive talk on strategies to conquer stress
- Nutrition essentials — for cognition, health and body composition
- Catered lunch — in-house or bespoke catering arranged
- Shinrin-yoku or Sensory Reset Circuit — teams choose between Shinrin-yoku, an immersive nature-trail mindfulness experience founded in Japan and scientifically proven to lower blood pressure, reduce stress and boost immune function (subject to trail access and weather), or the Sensory Reset Circuit, our wet-weather/indoor alternative: a rotating-stations team-building experience blending light movement, breathwork and collaborative problem-solving to deliver the same nervous-system reset, rain or shine
- Mindful Creativity Session — a guided, repetitive pattern-drawing practice backed by research showing it lowers stress and quiets mental chatter; no artistic skill required
- Sleep science session — evidence-based strategies to improve sleep quality
- Strategic goal setting — for next-level individual and team results
Hosted in your company space, or at a dedicated retreat venue we arrange for you.
The Working Women's Toolbox
Juggling a demanding career, family and shifting hormones takes a toll that's rarely spoken about at work. Any of the sessions above can be tailored specifically for a female team — addressing the realities of hormonal health, energy and stress at different life stages — to build a more cohesive, supported and positive team culture for the women in your business.
Ready to bring calm, focus and resilience to your team?
Book a free, obligation-free call and we'll talk through your team's needs and recommend the right session — no pressure, no pitch.