Breathing exercises significantly improve the performance of managers. Those who breathe consciously make better decisions and have a more authentic impact on their team. Breathing exercises not only improve physical health, but also mental stability in stressful situations. [2] This article shows how breathing exercises improve your leadership skills and why they are becoming increasingly important in modern organisations.
Why breathing exercises improve leadership skills
Breathing is not simply an automatic bodily function. It directly influences your nervous system and therefore your ability to act. [6] When you breathe consciously, you activate the parasympathetic nervous system. This part of your nervous system ensures calmness and clarity. Breathing exercises improve your ability to distinguish between reaction and deliberate action. [6] This is crucial for managers.
Companies with systematic respite programmes achieve measurable success. Employee turnover falls by around 30 per cent. [4] Productivity increases by around 12 per cent. [4] These figures show: Breathing exercises not only improve personal performance. They also have a positive influence on the entire organisational culture. Managers who consciously control their breathing send out a signal of calm and security. The team reacts to this unconscious message.
Improve the biological mechanisms behind breathing exercises
Breathing exercises significantly improve the oxygen supply to your brain. A well-supplied brain thinks clearer and faster. [2] You make more precise decisions and formulate your thoughts more clearly. Body language opens up when the nervous system is relaxed. Trust arises from this openness. [6] Employees sense whether their manager is present and stable or tense and reactive.
Conscious breathing reduces the activity of the amygdala. The amygdala is the stress and anxiety centre in the brain. [12] Breathing exercises therefore improve emotional regulation. They can transform anger into strength. Grief becomes connection. Joy becomes real vitality. [6] This is authentic leadership.
Practical breathing exercises improve your leadership effectiveness
There are various techniques that can improve breathing exercises. Not all of them work equally well for everyone. Find out which exercise suits you and supports your everyday life the most.
The 4-7-11 method: quick calm for stressful moments
You can use this technique anywhere. In the office before important meetings. In a board meeting under pressure. Breathing exercises improve your ability to stabilise quickly using this method. [3] Here's how it works: count to four as you breathe in. Pause and count to seven. Breathe out and count to eleven. Repeat this for about ten minutes. This breathing exercise works like a power nap. You relax without actually sleeping. [3]
BEST PRACTICE at company XYZ (name changed due to NDA contract)
A managing director in the financial sector reports: I use the 4-7-11 method before important board meetings. It only takes a few minutes. Afterwards, I have a clear head and can ask precise questions. My emotions are stabilised. I no longer react to critical questions, but give considered answers. The team notices this change and trusts me more. Decisions are accepted more quickly because I appear calm and confident. The method also helps me in difficult dismissal interviews. I remain human and professional at the same time.
The lip brake: controlled breathing in everyday life
The lip brake helps you to exhale the used air completely. [1] This allows your body to take in more fresh air. You save energy. Breathing exercises use this technique to improve your stamina during long negotiations or meetings. [1] This is how it works: Breathe in through your nose. Breathe out slowly through slightly parted lips. You can make noises like „phhhhh“. [7] This helps to control your breath. Do this exercise several times a day. You will notice that your breathing becomes calmer overall.
BEST PRACTICE at ABC (name changed due to NDA contract)
A project manager in the IT sector has been using the lip brake for six months. She uses it when stress arises and several requests come in at the same time. The breathing exercise helps her to prioritise instead of panicking. She reports: 'My colleagues ask me why I stay so calm. The lip brake makes me feel less overwhelmed. I can concentrate better. Daily use has significantly improved my stress resistance.
The 6-3-6-3 method: For more relaxed speeches and presentations
Breathing exercises before important speeches can significantly improve your nervousness. This method helps you to prepare. [3] Sit or lie down with your back straight. Close your eyes. Breathe deeply into your stomach and count to six. Stop and count to three. Breathe out and count to six. Stop again and count to three. Repeat this for about two minutes. Your breathing becomes calmer and more even. [3] You enter your presentation with calm and presence.
BEST PRACTICE at DEF (name changed due to NDA contract)
A CEO uses the 6-3-6-3 method before every important speech. He reports that his voice sounds more confident and he no longer says „er“ and „um“ so much. Breathing exercises significantly improve the quality of his speech. The audience seems more attentive and engaged. His messages are better received. The method became part of his preparation, just like reviewing the slides.
Breathing exercises improve emotional intelligence
Emotional intelligence is a key to successful leadership. Breathing exercises improve your ability to deal with your own feelings and the feelings of others. [2] When you breathe consciously, you can establish a deeper connection to your inner values. [2] This leads to authentic leadership. Employees feel understood and respected.
Regular training also has an effect on the ability to empathise. [4] Breathing exercises measurably improve emotional intelligence. [4] You become more sensitive to the needs of your team. You can read between the lines better. Conversations become deeper and more trusting.
Integration into day-to-day management
Breathing exercises only really improve if you practise them regularly. It's not about perfect execution, but about consistency. Start with an exercise that feels natural to you. Perhaps in the morning before you start work. Or during a break at lunchtime. [13] The best time is the time when you actually do it.
Many managers report that breathing exercises improve their health and affect their performance. They sleep better. They have fewer headaches. Their decisions are more considered. Conflicts are resolved more easily because you are no longer so easily irritated. This has consequences for the whole company. The team benefits. The corporate culture changes for the better.
Improve breathing exercises in various industries
In the financial industry, breathing exercises help to stay rational under pressure. Traders and analysts need clear heads. In medicine, breathing techniques help doctors and nurses to deal with emotional stress. In technology, breathing exercises improve creativity and collaboration. In production, they help shift supervisors to stay focussed and patient. The following applies across all industries: those who consciously control their breathing lead better.
Improve breathing exercises: Long-term effects
The effect of regular breathing exercises is not only noticeable in the short term. Over weeks and months, the nervous system stabilises fundamentally. [2] You become less susceptible to stress overall. Your resilience grows. [2] This means that you experience difficult situations as less stressful. You recover more quickly after stressful phases.
The brain adapts to conscious breathing patterns. This adaptation is neuroplastic. This means that the more often you practise the breathing exercises, the more natural this calmness becomes for you. At some point, you will automatically breathe more deeply and calmly, even in stressful moments. Breathing exercises therefore improve your basic ability to react.
Frequently asked questions about improving breathing exercises
How long does it take for breathing exercises to have an effect? Some people notice differences after just one week. Others need several weeks. It depends on your personal starting point and consistency. Daily practice is better than sporadic practice.
Can I combine several techniques? Yes, absolutely. Many managers use different exercises depending on the situation. Breathing exercises improve the most when you use different methods flexibly.
Do I need professional guidance? This is helpful, but not necessary. You can learn the basic techniques yourself. However, a coach or trainer can improve the quality and answer questions.
My analysis
Breathing exercises have been proven to improve leadership effectiveness and organisational performance. They are not an esoteric concept, but a biological reality. Every calm exhalation changes your nervous system. Breathing exercises improve the quality of your decision-making, your emotional stability and your charisma. [6] Teams of managers who breathe consciously show higher motivation and lower staff turnover. This is time invested that pays off.
Breathing exercises improve the basic skills of modern leadership. They are accessible, free of charge and available at any time. The first step is simple: choose an exercise and start tomorrow. Accompany your breathing exercises with the intention of leading in a more present and authentic way. Breathing exercises don't just improve your performance. They change the culture in your organisation. This is the silent power of conscious breathing.
Further links from the text above:
[1] Breathing exercises | Lung League Central Switzerland
[2] Breathing techniques exercises: How decision-makers strengthen their leadership skills
[3] Breathe properly: five breathing exercises to combat stress
[4] Breathing coaching for managers - BVMW
[6] Breath - the silent power of confident leadership
[7] 10 breathing exercises for asthmatics
[12] I breathe in. I snap out of it.
[13] 5 breathing exercises for more calm and relaxation
Legal notice: Coaching does not replace therapy. It serves personal development. I do not diagnose or promise a cure. My
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