Breathing techniques for relaxation - the key to more calm in everyday life
A conscious Breathing technique for relaxation is an effective tool for bringing about inner calm quickly and sustainably. The breathing technique is a regular booster for mental clarity and composure, especially in hectic everyday working life, which is particularly challenging for managers. Learning to control and slow down your breathing in a targeted manner supports your nervous system - and thus creates a basis for mastering stressful situations more confidently.
How does the breathing technique for relaxation work in everyday life?
Breathing techniques specifically utilise the function of the nervous system, especially the balance between tension and relaxation. Prolonged exhalation, for example, stimulates the autonomic nervous system, which ensures relaxation. This lowers the heart rate, the muscles relax and thoughts can become clearer. This mode of action makes the Breathing technique for relaxation the ideal companion for managers who are looking for a moment to recharge their batteries and strengthen their concentration in the middle of everyday life.
Practical application of the breathing technique for relaxation
The so-called 4-7-8 method is widely used and can be easily integrated into the day: This involves breathing in for four seconds, holding your breath for seven seconds and then slowly breathing out for eight seconds. Anyone can do this exercise at work or at home in a quiet position if they feel the need to slow down. Especially during tense team meetings or before important presentations, this breathing technique provides an opportunity to relax physically and mentally.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
As part of a leadership workshop, the 4-7-8 breathing technique was established as a daily practice. The participants reported that they experienced a significant reduction in inner restlessness and improved focussing in their day-to-day work. The simple implementation at the desk has significantly facilitated success.
Another classic is alternate breathing, which originates from yoga practice. It regulates heart rate and blood pressure by alternately inhaling and exhaling through one nostril. This method improves mental clarity and is particularly suitable as a ritual before meetings or in decision-making situations.
BEST PRACTICE at ABC (name changed due to NDA contract)
In a medium-sized company, alternate breathing was introduced as a fixed breathing pause before major project discussions. Employees report that their ability to concentrate has improved and the quality of communication in challenging discussions has increased.
The lip brake is another valuable Breathing technique for relaxationwhich is particularly effective in stressful moments. It consists of pursing the lips when exhaling and thus slowing down the flow of breath. Exhaling twice as long as inhaling helps to reduce stress and inner tension.
BEST PRACTICE at company DEF (name changed due to NDA contract)
In an international company, managers use the lip brake as a quick technique between meetings to reduce tension and get back into the moment more consciously. The ease of use makes the method a valuable companion in stressful everyday management situations.
Tips for the sustainable integration of breathing techniques for relaxation
Regularity is key: practising the breathing technique for relaxation for at least five to ten minutes a day specifically reduces stress and strengthens your relaxation centre. It helps to set up fixed times, for example in the morning at the start of the day or after the lunch break, to consciously calm down. Managers in particular benefit from prioritising short breathing exercises in hectic phases.
And it is important to adapt the exercise to your own rhythm: Some people prefer a longer exhalation, others feel more comfortable with calmer, shorter breathing sequences. Here, trial and error helps you to find the best individual breathing technique for relaxation.
It is also advisable to consciously use the breathing technique as a tool for more composure and resilience in stressful times. Conscious breathing can thus become a valuable leadership booster that promotes mental strength and facilitates more balanced behaviour in the long term.
My analysis
The Breathing technique for relaxation is a simple but effective tool that anyone can use in everyday life - especially in a management environment. Its regular use improves mental clarity, helps to cope with stressful situations and promotes a calm, focussed mindset. Various exercises, such as the 4-7-8 method, alternate breathing and the lip brake, offer concrete and easy-to-implement tools that quickly take effect and can be flexibly integrated into everyday working life.
Further links from the text above:
[1] 5 breathing exercises for more peace and relaxation - AOK
[2] Breathe properly: five breathing exercises to combat stress - BARMER
[3] Quick relaxation with the 4-7-8 breathing exercise
[4] Breathe properly: 5 breathing exercises to combat stress - meine krankenkasse
[5] 5 simple breathing exercises for more relaxation in everyday life - Let's Flow
[6] Five breathing techniques for more focus and relaxation - Uni Graz
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