Breathing exercises as a key resource for managers
Stressful situations and high demands are constant companions in hectic everyday management life. Breathing exercises offer effective support here in order to maintain inner calm and increase performance at the same time. Through consciously controlled breathing exercises, managers activate their parasympathetic nervous system, which is responsible for relaxation and regeneration, leading to improved stress resistance and mental clarity. In addition, the right breathing technique promotes the supply of oxygen to the brain, which in turn strengthens the ability to concentrate and supports clear decision-making.
Many decision-makers report that regular breathing exercises help them to react more calmly to challenges and thus develop a confident leadership quality. In addition to physical relaxation, breathing exercises also strengthen emotional intelligence by deepening the connection to one's own feelings and to employees, thus promoting empathic communication.
Why breathing exercises are indispensable in day-to-day management
Breathing exercises do far more than just relax the body. They help to reduce stress by lowering cortisol levels and reducing the production of stress hormones. Conscious breathing can stabilise the pulse and blood pressure and balance the nervous system. As a result, managers often feel clearer, more focussed and more emotionally balanced. This effect is particularly valuable in crisis situations where quick and precise decisions are required.
Another advantage of breathing exercises is their universal applicability: whether in short breaks at work or as a daily routine - they are easy to use and do not require any special aids. Integrating breathing exercises into everyday working life not only promotes personal well-being, but also has a positive impact on the working atmosphere and team dynamics.
Practical application of breathing exercises
Abdominal breathing for immediate rest
One of the most effective breathing exercises is deep abdominal breathing. This involves consciously breathing into the abdomen so that the abdominal wall rises. The diaphragm lowers, which ensures complete oxygen uptake and calms the nervous system. The exhalation should last longer than the inhalation, in a rhythm of 4 seconds in, 7 seconds out.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
Managers were instructed to perform conscious abdominal breathing for one minute during stressful meetings. This helped to reduce tension and make communication within the team calmer and clearer. The exercise was easily integrated into the meeting schedule and was very well received.
Alternate breathing for balance
Another tried and tested breathing technique is alternate breathing (Nadi Shodhana). This involves alternately breathing in and out through one nostril while the other nostril is closed. This exercise promotes inner balance and has a calming effect on the nervous system, which executives find particularly balancing in hectic phases.
BEST PRACTICE at ABC (name changed due to NDA contract)
One management team regularly used alternate breathing before important negotiations. The participants reported that they presented themselves more clearly and calmly. The exercise boosted their self-confidence and helped them to recognise and regulate stress symptoms at an early stage.
Breathing rhythm as a focal point
Consciously controlling the breathing rhythm with a slow inhalation and prolonged exhalation can focus the mind and help to organise thoughts. For example, the 6-3-6-3 method - inhale for six seconds, hold for three seconds, exhale for six seconds, hold for three seconds - ensures deep relaxation and increased alertness.
BEST PRACTICE with a financial services provider (name changed due to NDA contract)
Several managers used the 6-3-6-3 method specifically before presentations. They reported that they were calmer and conveyed their messages more clearly as a result. The breathing exercise also helped to reduce nervousness and focus on the content.
Integration of breathing exercises in leadership behaviour
Breathing exercises are more than just relaxation techniques. They can be an important part of mindful and authentic leadership. Conscious breathing strengthens self-awareness and emotional intelligence, which is expressed in an empathetic and clear way of communicating. Managers who regularly practise breathing exercises promote trust and motivation within the team.
Breathing exercises can also play a role in strategic decision-making. They enable you to find inner clarity and avoid impulsive behaviour. Breathing exercises thus contribute to sustainable leadership quality by strengthening body and mind as a unit.
My analysis
Regular breathing exercises are a simple but effective tool that managers can use to strengthen their inner balance and improve their mental performance. The many positive effects range from stress reduction and improved concentration to the promotion of emotional intelligence. Practical techniques such as abdominal breathing, alternate breathing and breathing rhythm control allow breathing exercises to be seamlessly integrated into everyday management life. They therefore provide valuable support for relaxed, yet powerful and clear leadership.
Further links from the text above:
[1] Breathing techniques exercises: How decision-makers strengthen their ...
[2] Breathing exercises against stress & anxiety: techniques for ...
[3] Breathing coaching for managers - BVMW DE
[4] 5 breathing exercises for more calm and relaxation - Stress
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