Breathing techniques for relaxation - effective support in day-to-day management
Breathing techniques for relaxation are a helpful method for gaining calm and clarity, especially in demanding management positions. The conscious use of breathing helps to de-stress the nervous system. This allows you to act in a mentally stronger and more focussed way, which is of great importance for decision-making and team leadership. Many managers use breathing techniques to relax in order to better manage stress in their day-to-day work and promote calmness.
How breathing techniques can help you relax in hectic everyday management situations
Everyday life in management roles is often characterised by changing demands, time pressure and high levels of stress. Breathing techniques for relaxation have a targeted effect on the parasympathetic nervous system, which is responsible for recovery and regeneration. This reduces physical stress and increases mental performance. At the same time, conscious breathing improves the supply of oxygen to the brain, which contributes to better concentration and cognitive clarity. As a result, managers can remain more relaxed even in challenging situations.
A well-known technique for rapid deployment is box breathing. This involves breathing in at equal intervals, holding your breath, breathing out and holding it again - each time for around four seconds. This even rhythm strengthens your inner balance and provides a noticeable sense of calm.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
In a medium-sized team, breathing techniques for relaxation were integrated into weekly meetings. The managers reported that the breathing exercises helped to reduce tension and significantly increase focus within the team. Conscious breathing helped colleagues to cope better with stressful phases and make clearer decisions.
Various breathing techniques for relaxation for managers
Breathing techniques for relaxation include various methods that can be used depending on the situation and personal preference. For example, the 4-7-8 breathing technique is a method in which you breathe in for four seconds, hold your breath for seven seconds and breathe out for eight seconds. This exercise has a calming effect on the nervous system and helps to release inner tension.
Another typical technique is the so-called 6-3-6-3 method for reducing stress before presentations or important conversations. This involves breathing in for six seconds, holding your breath for three seconds, breathing out for six seconds and holding your breath again for three seconds. This technique stabilises the voice and reduces nervousness.
By regularly using this breathing technique to relax, many managers report improved stress regulation and more composure in their day-to-day work.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
One manager regularly used the 6-3-6-3 breathing technique before customer presentations. As a result, they were able to reduce their inner tension and felt more confident and focussed during important meetings. Conscious breathing helped to stabilise the voice and organise thoughts clearly.
Integrating breathing techniques for relaxation into everyday working life
Breathing techniques for relaxation can be easily incorporated into everyday working life. Short breathing breaks and targeted exercises help to balance out stressful phases. Several companies use breathing exercises to promote concentration and the general well-being of their managers.
Abdominal breathing is another simple technique. This involves breathing deeply into the abdomen so that the diaphragm rises. This strengthens the oxygen supply and has a relaxing effect. Consciously slowing down your exhalation promotes a state of inner calm.
Alternate breathing, breathing alternately through the right and left nostril, is also used in many companies. This technique balances the nervous system and increases mental clarity, which can be helpful when making complex decisions.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
One management team started with a short abdominal breathing exercise before important workshops. They found that the participants were more attentive and relaxed throughout the meeting. The integration of the breathing technique for relaxation thus promoted team dynamics and had a positive effect on the dialogue.
My analysis
The use of breathing techniques for relaxation offers managers effective support to promote inner calm and mental strength in everyday working life. The various methods help to regulate the stress-related nervous system, increase concentration and develop calmness. Breathing exercises prove to be simple and flexible tools that can be easily integrated into different professional situations. Many managers report that breathing techniques for relaxation not only bring them immediate relief, but also promote performance and decision-making quality in the long term. Conscious breathing is therefore a valuable tool for dealing with stress and leading with greater calm and clarity.
Further links from the text above:
[1] Effective breathing techniques: how managers boost their performance
[3] Breathing techniques for relaxation: the power boost for decision-makers
[5] 5 breathing exercises for more well-being at work
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