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 team immersion. 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.
Psychosocial risk is no longer optional.
As of December 2025, every Australian state and territory now legally requires employers to proactively identify and manage psychosocial hazards in the workplace — and the cost of inaction is rising fast.
Karma Performance Workplace Wellbeing Sessions are built on the same evidence-based stress-reduction practices increasingly recognised as best-practice psychosocial risk controls — a genuine investment in both your people and your compliance position.
This information is provided for general awareness and is not legal advice. Please consult your WHS or legal advisor for guidance specific to your obligations. Sources: Safe Work Australia; InCheq.
Sessions & investment.
Flexible, science-backed sessions designed to fit around your team's schedule — from a 30-minute online reset to a full-day team immersion.
There's no class size limit for online sessions. In-person sessions are subject to space.
Wellness Month
A month-long program delivered every Monday, designed to build real momentum — not just a one-off reset. Each 30-minute session sets your team up with clarity and focus for the week ahead. No equipment or experience needed; every movement can be done anywhere, in work attire.
- Accessible movement — done in work attire, to stimulate cognitive flow
- A new breathing practice each session — building your team's toolbox for focus and nervous system regulation
- A mindfulness tool — introduced each month
- A new productivity hack — unlocked every session
Ideal for: teams wanting sustained momentum from a recurring Monday reset, not just a single session.
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. A complete session in its own right, and can also be paired with a Resilience Retreat for a deeper, 1.5-day team immersion.
- Restorative / energising movement — suitable for all ages and abilities
- A simple breath pattern — usable anytime, anywhere
- Guided deep-rest practice — quiets mental chatter, eases fatigue, restores focus
- A toolbox of evidence-based strategies — to overcome stress, anxiety and overwhelm
- Healthy Eating for Productivity — learn the pitfalls of the modern diet, practical tips and easy food swaps, and how to actually understand nutrition labels
- Habit Creation for High Performers — grounded in behavioural science showing up to 43% of our daily actions are automatic habits, not conscious decisions. Your team leaves with 2–3 practical habits built around their day, designed to actually stick
Hosted in your company space, or we can arrange a dedicated venue. Can be combined with a Resilience Retreat for a 1.5-day program.
The Resilience Retreat
For teams ready to go all in on a full-day team immersion. Combines every element of the Karma Performance method into one deep, connective experience. Pair with the High-Performance Mini-Retreat for a 1.5-day program.
- Cortisol Reset practices — restorative/energising movement, breathwork, guided deep-rest, and gain a toolbox of evidence-based strategies to overcome stress, anxiety and overwhelm
- Meal-Prep for High Performers — learn the principles of creating fast, healthy meals that improve cognition, health and body composition, and take home healthy breakfast, lunch, dinner and snack recipes to get your team through a busy work week
- Catered lunch — can be arranged in-house or bespoke, at an additional per-person charge
- 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 — the science of goals that actually stick, grounded in decades of goal-setting research. We cover health, work and personal goals, so your team leaves with a framework for lasting momentum in every area of life — not just the office
Hosted in your company space, or at a dedicated retreat venue we arrange for you.
Customise your package.
Every Karma Performance session can be shaped around the specific people in the room. Choose from the focus areas below to build the right program for your team.
The Leadership Resilience Toolbox
Equips leaders with practical, science-backed tools to regulate their own nervous system and lead effectively under pressure. Because stress and emotional states can ripple through a team, leaders learn how to shift from reactivity to calm, clear decision-making — helping create greater psychological safety, resilience and performance across the people they lead.
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.
Bespoke Packages
Want something entirely your own? We design fully bespoke wellness experiences tailored to your team's specific needs and goals — including multi-day immersive retreat experiences. Get in touch to build a program from the ground up.
Enquire Now →Become a Wellbeing Partner
The biggest shifts come from consistency, not a single session. Book 4 or more sessions across 12 months and step into an ongoing Wellbeing Partnership with Karma Performance — priority scheduling and partner rates, so wellbeing becomes a habit for your team, not a one-off event.
Enquire Now →Based on the Sunshine Coast?
We run an exclusive in-person Cortisol Reset experience for Sunshine Coast businesses at The Reset Sanctuary in Maroochydore — a 2.5-hour guided recovery circuit (sauna, ice baths, magnesium spa, compression boots), a full mind-body session, and practical stress-recovery education.
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.