How breathing techniques for relaxation effectively support managers
Stress and strain are common in demanding management roles. Breathing techniques for relaxation can provide valuable support here. They help to find inner peace, clear the mind and face challenges more calmly. The conscious control of the breath directly influences the nervous system and stimulates the relaxation mode, which significantly promotes stress management.
Variety of breathing techniques for relaxation
There are various breathing techniques for relaxation that are particularly suitable for use in the day-to-day work of managers. The 4-7-8 method, for example, involves breathing in for four seconds, holding your breath for seven seconds and slowly breathing out for eight seconds. This technique supports a deep calming of the nervous system and helps to create mental clarity. Another method is the 6-3-6-3 technique, in which you inhale for six seconds, hold your breath for three seconds, exhale for six seconds and hold your breath for another three seconds. This method reduces nervousness before important performances and stabilises the voice.
Alternate breathing, originally from yoga, is another popular technique. It involves alternately inhaling and exhaling through one nostril while the other nostril remains closed. This variation promotes the balance of the nervous system and ensures better concentration before demanding meetings. The lip brake, in which the exhalation is slowed down by pursed lips, also helps to immediately reduce stress and sharpen the focus.
Practical examples from the world of work
BEST PRACTICE at company XYZ (name changed due to NDA contract) A manager systematically uses the 6-3-6-3 breathing technique before customer presentations. They report greater inner calm and better voice stability. Conscious breathing helps to structure thoughts clearly and present a confident image.
BEST PRACTICE at company XYZ (name changed due to NDA contract) In a leadership workshop, the 4-7-8 breathing technique became part of the daily routine. Participants reported that they were able to reduce inner restlessness and feel more focussed in their day-to-day work. The simple application at the desk made integration particularly easy.
BEST PRACTICE at company DEF (name changed due to NDA contract) Managers at an international company use the lip brake between meetings to reduce tension and increase their presence at the next meeting. The technique is so uncomplicated that it fits easily into the hectic office routine.
Effect of breathing techniques on the body and mind
Conscious breathing has a positive effect on the autonomic nervous system. Special exercises often lead to a drop in the stress hormone cortisol and promote the activation of the parasympathetic system. This results in profound relaxation, which is also reflected in physical tension and mental stress. Managers report that they can increase their resilience and improve their concentration through regular breathing exercises.
In addition to the physical effect, breathing techniques for relaxation also improve emotional components such as the ability to self-regulate and empathise. As a result, managers are able to communicate more consciously and authentically and provide better support to their teams.
Integration of breathing techniques into everyday management
Breathing techniques for relaxation can be easily integrated into the daily rhythm. Just before challenging tasks, they can help you to find calm and perform at your best. Even during work, short breathing breaks offer the opportunity to calm the mind and restore concentration.
For example, it is advisable to repeat breathing exercises such as 4-7-8 breathing around four times or alternate breathing for a few minutes to strengthen emotional balance. These routines can serve as valuable impulses for keeping an overview in stressful everyday management situations and sustainably supporting your own well-being.
My analysis
Breathing techniques for relaxation are a versatile and effective lever in everyday management. They not only promote mental clarity and calmness, but also strengthen emotional well-being and interpersonal skills. The variety of simple and quickly realisable methods allows for individual adaptation to different situations and needs. These techniques therefore prove to be a practical success factor that supports managers in facing challenges with confidence and mindfulness.
Further links from the text above:
[1] Breathing techniques for relaxation: the secret tip for managers
[3] Breathing technique for relaxation: the leadership booster in everyday life
[5] Breathing coaching for managers - BVMW DE
[6] 3 breathing exercises to lower your heart rate immediately
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