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For teams expected to stay “on” all day.

On-site stress-recovery programmes for Malaysian workplaces. Your people learn to recognise workplace stress and regulate it using evidence-informed breathing techniques they can apply before a meeting, during a difficult call, and at the end of a long day.

See programmes & pricing

Delivered in English, Mandarin and Bahasa Malaysia · Up to 100 participants · At your office

Hong leading a group through seated breathing techniques in a daylit training room in Malaysia

HRD Corp claimable4-hour programmeVia registered training-provider partners

From RM2,38890-minute session40 participants, non-claimable

Book in 3 business daysFor the 90-minute sessionHRD Corp route: allow ~1 month

Up to 100 paxOn-site at your officeEN · 中文 · BM

Prana Unda Inn Wellness — SSM-registered HRD Corp Accredited Trainer 100-hour Biodynamic Breathwork Trauma-aware facilitation Certified Sound Healer

Stress that never gets switched off becomes a performance problem.

Sales, customer service, banking, hospitality and frontline teams work under targets, constant interaction and emotional labour. Most wellness initiatives give them information. Very few give them something they can actually use in the middle of a difficult day.

Hong guiding an on-site session for a law firm team

What we address

Recognising stress before it escalates.

Participants learn how stress shows up in breathing, thinking and performance — and how to notice it early rather than at the point of burnout.

What we teach

Techniques that work at a desk.

Evidence-informed breathing techniques that can be applied before a meeting, during a challenging situation, and throughout the workday. No mat, no change of clothes, no equipment.

What we build

Habits that outlast the session.

The programme encourages sustainable wellbeing practices that support both professional performance and daily life, so the value does not end when we leave the room.

Why this, not that

Your team does not need another team building.

They need to actually rest, and to leave with something they can use on a Tuesday afternoon.

A group lying down to rest during a breathwork session

How is this different from a normal corporate wellness activity?

Most workplace wellness lands in one of two places: an activity everyone quietly hopes to skip, or a talk that is interesting for an hour and changes nothing by the time people get home. This is built the other way round. Employees do the practice in the room, and they leave with specific breathing techniques and the knowledge of when to use which — one set to settle down, another to pick energy back up.

The 10am problem

Third coffee, still no energy.

If the team is on their third coffee before 10am and still flat, that is usually not a caffeine problem. It is a body that has not properly come down and rested in a long time. Caffeine borrows energy; it does not restore it.

The planning problem

People take MC on the day of the activity.

If the wellness plan is another group activity and staff are quietly planning to be unavailable for it, that is information. What tired people want is not more participation — it is permission to actually stop for ninety minutes.

The retention problem

Nice for an hour, gone by dinner.

A talk about stress is not the same as practising something under guidance until you can repeat it alone. We keep the talking short and spend the time on the practice, so there is something to take back to the desk.

Why breathwork and a sound bath together?

They do two different jobs, which is why the session runs both. The breathing work is active — it gives people something concrete to do and something to take away. The closing sound bath is where the body is finally allowed to stop, and for a lot of teams that is the first genuine rest of the week. Doing them in that order means people are actually able to rest by the time they lie down, rather than lying there with the day still running.

Stress management is only half of it. A team also has to know how to bring energy back up — and which breathing does which.

On HRD Corp. A claimable session should still be worth running on its own merits. If the only reason to book something is that the grant is there, people enjoy the afternoon and go back to their desks unchanged. The programme is built to be defensible either way — claimable when it suits your budget, and useful regardless.

Two ways to run this, depending on your budget and timeline.

Not every company has training budget approved — but employees are stressed now. That is why we run both a claimable programme and a fast, self-funded option.

HRD Corp claimable

Corporate Stress Reset

4-hour structured training programme

Quotation on requestClaimable via HRD Corp

A practical workplace wellbeing programme designed to help employees recognise and manage workplace stress through evidence-informed breathing techniques, guided reflection and recovery practices.

Competencies covered: stress management, emotional regulation, focus, resilience and self-management
How stress affects breathing, thinking and performance
Applying breathing techniques before meetings and during difficult situations
Building sustainable wellbeing habits for performance and daily life
Two formats: one 4-hour session, or 2 sessions × 2 hours, one to two weeks apart with the same group — HRD Corp course no. 1000176463
Each 2-hour session: 1 hour of practical breathing techniques your team can use at work, then 1 hour of sound bath for recovery
Lead time: approximately 1 month for grant processing

Fast to book

90-Minute Stress Reset

Single on-site session — no grant application

RM2,38890 minutes · 40 participants

For teams that need relief now, without waiting for training budget or grant approval. A practical introduction to stress awareness, guided breathing and recovery.

Stress awareness, guided breathing and a closing lying-down sound bath
Runs in your own office — meeting room, training room or open floor
Bookable in as little as 3 business days
Larger groups quoted on request, up to 100 participants
Not HRD Corp claimable — company-funded

HRD Corp claimable course

Workplace Stress Management & Post-Work Recovery Through Breathwork & Sound Bath

HRD Corp course no. 1000176463
2 sessions × 2 hours
1–2 weeks apart
Same group both times
On-site at your office
English · 中文 · BM

Each session is an hour of breathing practice, then an hour of sound bath for recovery. The gap in between is deliberate: your team uses the techniques at work, and session two starts from what actually happened that week.

Session 1

Breathe, release, receive

First hour · Breath

Where work stress shows up in your body
Breathing awareness and direction
Belly breathing
Equal breath
Extended exhale (straw breathing)
Tension release
Using it in the office: real scenarios

Second hour · Sound

Crystal bowl and gong sound bath (25 min)
Humming
Self-check and reflection

Session 2

Review, refine, recover

First hour · Share & breathe

Your week, your questions
Box breathing, and why we hold
Coherence breathing 6·6
Breath-hold challenge
Cyclic sighing
Choosing your tool + a switch-off ritual

Second hour · Deep recovery

Lying down: sigh and hold
Crystal bowl and gong sound bath (20 min)
Humming
Check-out and reflection

Learning outcomes

Recognise how work stress shows up in body and mind
Understand the link between stress and breathing
Use simple breathing techniques during the workday
Apply short practices before meetings and in breaks
Use breathing to relax and recover after work
Experience a crystal bowl and gong sound bath
Reflect on how they respond to breath and sound
Keep practising with the take-home guide

Every participant takes home a printed self-check sheet and an offline phone breathing toolkit. The same content can also run as one 4-hour session.

Prices exclude travel outside the Klang Valley and any venue costs where a session is held off-site. A written proposal is issued before confirmation.

You get the claim. We handle the coordination.

Being clear about this upfront, because it matters for your planning.

Scope the programme

We confirm your objectives, participant numbers, delivery language and preferred dates, then issue a written proposal and programme outline.

Provider coordination

We work with registered HRD Corp training providers to process the claim, so your HR team is not chasing paperwork across two parties.

Grant application

Your application is submitted for approval. Allow approximately one month before the intended training date.

Delivery on-site

The programme runs at your office — as one 4-hour session, or two 2-hour sessions one to two weeks apart with the same participants — in English, Mandarin or Bahasa Malaysia, with attendance documentation for your records.

To be precise about our status: Hong is an HRD Corp Accredited Trainer. Prana Unda Inn Wellness is not itself a registered training provider — we partner with registered providers to process claims. Final claimability always depends on your company's HRD Corp standing and grant approval. If you would rather run it through your own preferred provider, we can work that way too.

Active first, then the sound bath — not ninety minutes of lying down.

Most workplace wellness sessions ask employees to relax on command while their minds are still running at the pace of the workday. We sequence it deliberately.

Stage 01 · Breathe

Notice your current pattern.

Participants observe how they are breathing right now, and what that reflects about their stress state. Under pressure, breathing tends to become faster, shallower or more effortful.

Stage 02 · Be aware

Recognise the signals earlier.

Structured attention on body, breathing and emotional state, so tension and stress that usually stay in the background become something the participant can identify and name.

Stage 03 · Release

Practise the techniques.

Guided breathing techniques the participant can repeat independently — at a desk, before a meeting, or during a difficult interaction. This is the part they take back to work.

Stage 04 · Sound bath

Lie down for the closing sound bath.

Participants lie down and rest while crystal singing bowls, gong and chimes are played live in the room. In the 90-minute format this is how the session closes.

The closing sound bath, recorded live.

In the final stage participants lie down while crystal singing bowls and gong are played live in the room. Nothing is pre-recorded and no speakers are used. This short clip is from an actual session, so you can hear what your team would hear before you book.

31 seconds · best with sound on

Recent work

A law firm in Shah Alam. A wellness day at Jaya One.

See who we have delivered for, the format, and what participants said afterwards.

See recent work →

What your team needs to arrange.

Everything an HR or admin team usually has to ask before signing off.

A breathwork session set up in an open public space at Jaya One

Group size: Up to 100 participants. The RM2,388 rate covers 40 participants; larger groups are quoted on request.
Location: On-site at your office — a meeting room, training room or cleared open floor is sufficient.
Space required: Enough floor area for participants to sit or lie comfortably without touching. Chairs can be used throughout if preferred.
What participants wear: Normal office clothing. No changing, no mats and no equipment required from your side.
Languages: English, Mandarin or Bahasa Malaysia. Please confirm your preference at booking.
Lead time: 90-minute session: from 3 business days. HRD Corp claimable programme: approximately 1 month for grant processing.
Health & safety: Participation is voluntary throughout and participants may stop at any point. We ask that anyone who is pregnant, or has epilepsy, asthma, a significant medical condition or recent surgery, informs the facilitator in advance so the practice can be adapted. Stronger breathing techniques are not used where they are unsuitable.
Approach: Secular and practical. The programme is delivered as workplace stress management and does not involve religious content.

Who delivers this

Facilitated by Hong.

HRD CorpAccredited Trainer

Biodynamic Breathwork100-hour training completed

Trauma-awareTrauma-aware breathwork training

SoundCertified Sound Healer

Breath techniques35-hour Pranayama & Breath Technique Coach trainingNASM · AFAA · Yoga Alliance

10+ yearsPersonal practice in emotional health and inner work

What HR teams usually ask

What is your HRD Corp course number?

The two-session format is HRD Corp course no. 1000176463, Workplace Stress Management & Post-Work Recovery Through Breathwork & Sound Bath: two 2-hour sessions, one to two weeks apart, with the same participants. Each session is one hour of practical breathing techniques followed by one hour of sound bath for recovery. Session one covers breathing awareness, belly breathing, equal breath, extended exhale and tension release; session two reviews the week and adds box breathing, coherent breathing, a gentle breath hold and cyclic sighing.

Is this HRD Corp claimable?

The 4-hour Corporate Stress Reset programme can be claimed. It runs as one 4-hour session, or as two 2-hour sessions one to two weeks apart with the same participants. Hong is an HRD Corp Accredited Trainer and we coordinate with registered training providers to process the claim. Final claimability depends on your company's HRD Corp standing and grant approval; allow approximately one month. The 90-minute session is not claimable and is company-funded.

How much does a corporate session cost?

The 90-minute on-site session is RM2,388 for 40 participants. Larger groups up to 100 participants are quoted on request. The 4-hour HRD Corp claimable programme is quoted on request.

How quickly can you run a session?

The 90-minute session can be arranged in as little as 3 business days, subject to availability. The HRD Corp claimable programme requires approximately one month for grant processing.

How many people can attend?

Up to 100 participants. The RM2,388 rate covers a 90-minute session for 40 participants.

What space do we need to provide?

A meeting room, training room or cleared open floor at your office, with enough room for participants to sit or lie down comfortably without touching. Chairs can be used for the entire session if preferred.

Do employees need to change clothes or bring anything?

No. Normal office clothing is fine, and we bring what is needed. Nothing is required from participants in advance.

Which languages can it be delivered in?

English, Mandarin or Bahasa Malaysia. Please confirm your preferred language at the time of booking.

Is this religious or spiritual?

No. The programme is delivered as practical workplace stress management, using breathing techniques, guided reflection and recovery practices. There is no religious content.

What if an employee has a health condition?

Participation is voluntary and anyone can stop at any point. We ask that participants who are pregnant, or who have epilepsy, asthma, a significant medical condition or recent surgery, inform the facilitator beforehand so the practice can be adapted. Stronger breathing techniques are not used where unsuitable.

How is this different from a normal corporate wellness activity or team building?

Most workplace wellness is either an activity people quietly hope to skip, or a talk that changes nothing by the time everyone gets home. This session is practice-led: employees do the breathing work in the room and leave with specific techniques plus the knowledge of when to use which — one set to settle down, another to bring energy back up. The talking is kept short so the time goes into something repeatable at a desk.

Why is breathwork combined with a sound bath for corporate sessions?

They do two different jobs. The breathing work is active and gives the team something concrete to take away. The closing sound bath is where the body is finally allowed to stop, which for many teams is the first genuine rest of the week. Running them in that order matters — by the time people lie down they can actually rest, rather than lying there with the workday still running.

Our team is exhausted but coffee is not fixing it. Can a session help?

If people are on a third coffee before 10am and still flat, that is usually a body that has not properly come down in a long time rather than a caffeine issue. The session teaches down-regulation for recovery and up-regulation for energy, so the team learns which breathing to use at which point in the day rather than relying on stimulants alone.