There is often a lot at stake in demanding everyday working life - personal performance, team satisfaction and the quality of decisions. For this reason, consciously engaging with breathing training is becoming increasingly important. Breathing training can help managers to find inner peace, think clearly and master complex challenges with confidence. Unleashing the potential of your own breathing not only improves your own stress resistance, but also your presence and charisma in leadership roles.
The importance of breathing training for inner stability and concentration
In hectic situations or before important meetings, clients often report tension, uncertainty and a racing carousel of thoughts. This is where breathing training comes in to re-centre yourself. For example, box breathing, in which you inhale for four seconds, hold your breath for four seconds, exhale for four seconds and pause for four seconds, can help. This steady rhythm calms the nervous system and creates a mental haven of peace.
In practice, managers also report that breathing training allows them to act in a more focussed and relaxed manner before presentations or negotiations. A manager at a medium-sized company integrated conscious breathing into her daily routine and noticed that she was able to approach stressful situations in a more relaxed and clearer way.
Similarly, a team in the IT sector showed that regular breathing training improves team communication. The members are less distracted and can be more present in meetings. This also promotes creativity and joint problem-solving.
Finally, self-employed people also benefit from breathing techniques to stay focussed during periods of high workload and prevent burnout symptoms.
Five effective techniques for breathing training in day-to-day management
1. box breathing - for more focus and calmness
This simple technique can be used anytime and anywhere. The structured breathing rhythm quickly develops a feeling of inner balance. A manager from the financial sector uses this exercise specifically before decision-making processes and thus achieves greater clarity.
2. 4-7-8 method - to reduce stress effectively
Consciously breathing in for four seconds, holding the breath for seven seconds and breathing out for eight seconds activates the body's relaxation mode. One sales manager reported that this technique had a calming effect before important customer appointments and improved his voice and charisma.
3. alternate breathing - balance for mind and body
Originating from yoga, alternate breathing promotes symmetry in the nervous system. A marketing team uses this method to increase concentration and promote harmonious collaboration before creative workshops.
4. lip brake - to increase the quality of breathing
Breathing out slowly through pursed lips improves oxygen uptake and protects the respiratory muscles. One developer said that this technique helps him to stay calm and work efficiently during stressful project phases.
5. dynamic breathing training - for more energy and performance
Conscious breathing with breathing pauses gradually increases the body's CO₂ tolerance. This is particularly interesting for managers who often need long periods of concentration. During a management development programme, this method was introduced as a daily practice, which significantly increased resilience.
BEST PRACTICE with one customer (name hidden due to NDA contract)
As part of a project for an international consulting firm, breathing training was integrated to strengthen managers' ability to cope with stress. Participants report a noticeable increase in calm and clarity in challenging situations. The team perceives the techniques as valuable impulses for self-management and for supporting cooperation.
Transruption coaching as accompanying support
Many managers are looking for support to integrate new breathing training routines into their everyday lives in a sustainable way. Transruption coaching offers precisely this support by specifically addressing individual needs. This results in customised strategies that complement and deepen breathing training.
A major concern is often not to lose sight of the big picture during periods of high stress and to maintain one's own mental strength. With breathing training and professional support, it is often possible to face these challenges with more composure and provide real impetus for management work.
The interplay between breathing training and coaching is also becoming increasingly important in personnel development at large companies. It has been shown that a lasting effect is achieved when physical and mental levels are taken into account equally.
My analysis
Breathing training offers managers a variety of ways to support their leadership style. Conscious breathing has an immediate calming effect, improves concentration and increases mental resilience. With simple techniques such as box breathing or the 4-7-8 method, positive effects can be achieved quickly in everyday life.
The key is not to view breathing training as an isolated measure, but as an integrative component of conscious self-management. In addition, transruptions coaching creates the framework to develop individual potential and promote sustainable change. This enables managers to develop their full potential and feel up to the complex demands of modern working life.
Further links from the text above:
[1] Breathing technique exercises: How decision-makers strengthen their concentration
[2] Breathing techniques for relaxation: a success factor for managers
[3] How managers breathe themselves into successful role models
[4] Mindfulness: How the right breathing technique can help decision-makers move forward
[6] Breathing techniques - a key to a healthy life
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