Effective breathing techniques for better performance among decision-makers and managers
Clear thoughts and calm are crucial in the demanding everyday lives of managers and decision-makers. Effective breathing techniques can provide valuable support here. They promote concentration, calmness and strengthen mental performance without requiring extensive time resources.
How effective breathing techniques support everyday leadership
In management positions, complex decisions and high demands come together on a daily basis. Prolonged stress often leads to shallow breathing, which reduces the oxygen supply to the brain. Effective breathing techniques can consciously deepen the breath and thus activate the parasympathetic nervous system. This reduces tension and creates space for more cognitive clarity and inner calm.
An improved oxygen supply promotes the ability to concentrate and supports more efficient decision-making. Effective breathing techniques offer a tool that can be used at any time and almost unnoticed - directly before important meetings or during breaks to recharge your batteries.
BEST PRACTICE at company XYZ (name changed due to NDA contract) In a medium-sized management team, regular breathing exercises were integrated to support mental resilience. The managers report that these techniques help to alleviate stress peaks and act in a more focussed manner. As a result, important decisions could be made more clearly and with greater calm.
Well-known effective breathing techniques for managers
The so-called square breathing technique is particularly popular. Here, breathing is controlled in four phases for equal periods of time: inhale, hold your breath, exhale and hold it again. This even rhythm promotes balance and concentration.
Another technique is the 6-3-6-3 method. This involves breathing in for six seconds, holding your breath for three seconds, breathing out for six seconds and holding it for another three seconds. This method is particularly suitable for reducing nervousness before presentations and sharpening your focus.
The Wim Hof breathing technique is also used in the context of leadership. This combines deep breaths with conscious tension and contributes to mental strength without requiring a great deal of time.
BEST PRACTICE at ABC (name changed due to NDA contract) Before important negotiations, executives have prepared themselves using the 6-3-6-3 technique. They report better control of their own nervousness and a stronger voice when leading discussions. This breathing technique serves as a simple stimulus for them to remain calm at critical moments.
How breathing techniques can be integrated into everyday management practice
Effective breathing techniques can be flexibly incorporated into everyday working life. Just a few minutes are enough to have an effect. In meetings, breaks can be used for conscious breathing exercises to increase concentration in the team. Breathing techniques also help to find inner peace before important decisions or presentations.
A tried and tested approach is to establish breathing exercises at fixed times, for example in the morning to start or after the lunch break. This creates a routine that has a positive effect on stress management and performance.
BEST PRACTICE at DEF (name changed due to NDA contract) In a large company, box breathing has been established as a standard technique for short breaks for managers. The managers report that conscious breathing gives them regular short periods of relaxation in their hectic working day. This noticeably improves their balance and decision-making quality.
Mental and physical benefits through effective breathing techniques
Conscious breathing has a positive physiological effect. Studies show that breathing techniques can noticeably reduce stress hormone levels, particularly cortisol. This often makes managers feel calmer and more resilient. At the same time, breathing promotes the supply of oxygen to the brain, which supports mental clarity and analytical thinking.
In addition to the physical effects, many managers report an improved emotional balance. Conscious breathing increases self-awareness and thus promotes authentic and empathetic leadership behaviour. This creates deeper connections with employees and better team dynamics.
Impulse generator for getting started with effective breathing techniques
The first step is to become aware of your own breathing. Many people perceive it automatically and unconsciously. Effective breathing techniques encourage you to specifically observe and control your breathing. Simple exercises can also be accompanied digitally. This makes breathing exercises easy to integrate into everyday life and turns them into a powerful resource.
Sharing breathing exercises in management teams can also improve the collective handling of stress. Taking breathing breaks together not only promotes individual clarity, but also social connectedness.
My analysis
Effective breathing techniques are a pragmatic and effective way for managers and decision-makers to face the high demands of everyday life with more calm and concentration. They require no special prior knowledge and can be used flexibly. They provide easy access to increased mental performance and inner balance without claiming to be a cure or therapy.
Further links from the text above:
[1] Effective breathing techniques: how managers boost their performance
[3] Breathing techniques for relaxation: the secret tip for managers
[5] Breathing coaching for managers - BVMW DE
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