Energy efficiency through conscious breathing in everyday working life
In today's fast-paced working world, many managers are looking for ways to manage their energy sustainably. Breathing exercises offer an effective way to support your own performance. By consciously controlling your breathing, you can improve the flow of oxygen, which is crucial for supplying the brain and muscles. Breathing technique exercises not only enable better physical care, but also promote mental clarity.
Decision-makers in particular are often confronted with complex situations and exposed to high levels of stress. In such moments, breathing technique exercises help to calm the nervous system and maintain focus. They also support resilience to stress and can increase the ability to concentrate. Regular practice promotes faster regeneration of energy resources, making it easier to cope with additional stress.
Methods and applications of breathing technique exercises
Various exercises have proven to be particularly effective. Box breathing, for example, is a simple method that consists of breathing in evenly, holding, breathing out and holding again - each in four-second intervals. This exercise can help in stressful situations by slowing down breathing and promoting inner calm.
Another technique is 4-7-8 breathing, in which you breathe in for four seconds, hold your breath for seven seconds and then breathe out for eight seconds. This exercise stimulates the parasympathetic nervous system and has been proven to relax the body. Such breathing technique exercises can be used in nervous states before important decisions in order to restore inner balance.
The combination of breathing techniques with targeted muscle tension and relaxation can also improve energy levels. When breathing in slowly, various muscle groups are activated and then relaxed when breathing out - which stimulates blood flow and improves the body's feeling. Consciously feeling this cycle supports real stress reduction processes.
Practical examples from the business world on the use of breathing technique exercises
BEST PRACTICE at company XYZ (name changed due to NDA contract) A management team specifically introduced breathing technique exercises into their morning meetings. The participants benefited from increased concentration and were able to act with more inner calm during negotiations. The breathing technique exercises helped to make decision-making processes more efficient because the mind remained clearer.
BEST PRACTICE at a medium-sized company (name changed due to NDA contract) As part of a company health programme, employees were instructed to incorporate simple breathing exercises during the day. As a result, many reported sustained motivation, fewer signs of fatigue and more energy to cope better with challenging tasks.
BEST PRACTICE at a startup (name changed due to NDA contract) The founders regularly used breathing technique workshops before presentations and pitches. The exercises supported them in reducing tension and helped them to appear more authentic and focussed. This enabled them to convey their message more precisely and improve their team dynamics.
Integration of breathing technique exercises into everyday working life
An uncomplicated integration of breathing technique exercises is already possible with small daily rituals. For example, breathing exercises before important meetings or as short breaks between tasks can stabilise energy levels. Simple box breathing is particularly suitable for short exercises to quickly keep calm. Longer breathing exercises such as the 4-7-8 technique are ideal before finishing work or at the end of the day to relieve the stress of the day.
Modern digital companions, such as apps with guided breathing exercises, can also facilitate implementation and increase motivation. Managers in particular benefit from consciously planning breaks for their breathing and thus specifically renewing their resources. This sharpens their focus and supports their performance in the long term.
My analysis
The targeted integration of breathing technique exercises opens up a wide range of opportunities for decision-makers and managers to optimise the use of their energy. Simple but effective breathing techniques can be used to improve both physical and mental performance. The practical examples show that breathing technique exercises are very versatile and offer valuable support in various industries and company sizes. Regular practice is crucial in order to realise the positive effects in the long term. Conscious breathing is not a short-term solution, but a tool that can be used creatively and flexibly to meet the challenges of everyday working life more calmly.
Further links from the text above:
[1] Learning breathing techniques: how decision-makers increase their performance
[3] Breathing techniques - Dr Nedoschill's practice
[5] Breathing exercises → 10 + 6 proven breathing techniques incl. instructions (PDF)
[7] Breathing techniques for relaxation: the power boost for decision-makers
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