Stress management: With breathing techniques to more inner peace

Overcome stress and find more inner peace with breathing techniques

Stress management is not only possible with active methods, but also through conscious breathing. Breathing techniques are simple tools to promote inner calm in hectic everyday situations. Their advantage is that they can be used anytime and anywhere. Especially in stressful situations, they help to calm the nervous system and increase concentration.

How breathing techniques contribute to stress management

Stress management through breathing techniques works because the breath is directly connected to the autonomic nervous system. This means that breathing out longer and more consciously can activate the parasympathetic nervous system, which is responsible for relaxation. This reduces the feeling of tension and achieves a state of inner calm. Those who regularly practise breathing exercises reduce stress more quickly and improve their mental clarity.

One tried and tested method is to extend your exhalation. One technique that many people use is the so-called "4-7-8 breathing": you breathe in for four seconds, hold your breath for seven seconds and then breathe out for eight seconds. Prolonged exhalation relaxes and stabilises emotional balance.

BEST PRACTICE at company XYZ (name changed due to NDA contract)
In a medium-sized company, 4-7-8 breathing was introduced as a daily evening ritual to reduce employees' evening stress. The staff reported better recovery after work and an overall more relaxed atmosphere in the workplace. Similar breathing times and regular breaks help to visibly reduce stress symptoms.

Practical examples of well-known breathing techniques for stress management

Another helpful exercise is the "lip brake". This involves pursing your lips slightly, as if you want to whistle, and exhaling slowly. The exhalation takes twice as long as the inhalation. This technique can dampen acute moments of stress and calm the breathing rate. It is often used by people seeking inner calm quickly, for example before presentations or in stressful situations.

Equally well-known is the "alternate breathing" from yoga, which regulates the flow of energy in the body. It involves alternately closing one nostril while breathing in and out. This breathing technique balances the mind and is often used in coaching as a supportive method before stressful situations.

BEST PRACTICE at company XYZ (name changed due to NDA contract)
In a service company, coaches support employees in improving their concentration through daily alternate breathing. Recovery between stressful meetings was measurably increased as a result. Employees mention that they feel clearer and more balanced when they do the exercises.

Many experts also recommend the 6-3-6-3 breathing exercise for everyday office life. This ensures even and calm breathing by inhaling for six seconds, holding your breath for three seconds, exhaling for six seconds and holding your breath again for three seconds. This rhythmic practice supports stress management and promotes calmness.

BEST PRACTICE at company XYZ (name changed due to NDA contract)
A team in the IT industry integrated this 6-3-6-3 breathing technique into their break routine. The result was increased performance and less error-prone work. The targeted breathing helped employees to maintain an overview and keep calm even when faced with critical deadlines.

Tips for integrating breathing techniques into everyday life

Small rituals help to overcome stress in the long term: for example, reserve a few minutes for breathing exercises in the morning after getting up or in the evening before going to bed. You should consciously relax your back and shoulders to open up your breathing completely. Using apps or a timer can also help to maintain regularity.

It is important to continuously incorporate breathing techniques into your everyday life without creating pressure or stress about doing them. Just a few minutes a day can help you achieve inner peace and greater serenity in everyday life. Coaches often use these techniques to give clients impulses for self-regulation and stress management.

My analysis

Breathing techniques are effective companions for coping with stress because they are easy to use and can quickly lead to more inner peace. They help people to better regulate stress and consciously recognise moments of relaxation. Regular practice of these methods promotes sustainable stabilisation of the nervous system and supports mental health. In coaching processes, breathing exercises are often used as a complementary tool to show clients pragmatic and easy-to-implement ways to reduce stress.

Further links from the text above:

[1] Breathe properly: 5 breathing exercises to combat stress - meine krankenkasse

[3] 5 breathing exercises for more peace and relaxation - AOK

[5] Five breathing techniques for more focus and relaxation - Uni Graz

[7] Breathe properly: five breathing exercises to combat stress - BARMER

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