Effective breathing techniques: how managers boost their performance

Effective breathing techniques: how managers boost their performance

In times of high pressure and complex decision-making requirements, managers are increasingly looking for methods to increase their performance and reduce stress at the same time. Effective breathing techniques offer valuable support here. They help to promote concentration and find inner peace, which is particularly important in management positions.

Why effective breathing techniques are essential for managers

Many managers report that their day-to-day work is characterised by high stress levels, changing demands and time pressure. This constant tension can lead to physical symptoms such as tension, but also to mental exhaustion. Effective breathing techniques have a direct effect on the nervous system and support the regulation of stress.

Conscious breathing activates the parasympathetic nervous system. This ensures relaxation and recovery. This enables managers to improve their cognitive clarity and react more calmly in stressful situations.

Another benefit is the improved oxygen supply to the brain. This increases the ability to concentrate and promotes quick and clear decision-making in everyday life.

Practical introduction to effective breathing techniques

One technique that is easy to learn is the so-called square breathing technique. This involves breathing in four steps for the same duration: inhale, hold your breath, exhale and hold your breath again. This structure creates a sense of rhythm and promotes inner balance.

Another tried and tested method is the Wim Hof breathing technique, which combines deep and powerful breaths with conscious tension. This not only creates relaxation, but is also said to increase mental strength.

The 6-3-6-3 breathing method is ideal for use directly before meetings or presentations. Here you breathe in for six seconds, hold your breath for three seconds, breathe out for six seconds and hold your breath for another three seconds. This exercise helps to reduce nervousness and stabilise the voice.

Application examples from practice

BEST PRACTICE at company XYZ (name changed due to NDA contract) One management team established the square breathing technique as an integral part of their daily morning routine. All team members stated that they felt more calm and were more focussed at the start of the working day. The method was particularly helpful in times of crisis for making clearer decisions.

BEST PRACTICE at ABC (name changed due to NDA contract) The communications department systematically introduced the 6-3-6-3 breathing technique before important customer meetings. The employees reported better handling of stage fright and felt more confident in their presentations, which strengthened their overall demeanour.

BEST PRACTICE at DEF (name changed due to NDA contract) A CEO regularly used the Wim Hof breathing technique as part of his stress management programme. Over several months, he realised that he felt more balanced and resilient during challenging phases. The breathing technique was also recommended and introduced within the management team.

Integration into day-to-day management

Regular practice is crucial for effective breathing techniques to have a lasting effect. Managers can perform short breathing exercises during breaks or before important meetings. This short investment of time often provides more energy and calmness than many other methods.

Teams can also build in breathing space together. This creates a conscious approach to stress in the working environment and an open culture for mental well-being. This also supports the personal development and sustainable performance of managers.

My analysis

Effective breathing techniques are a valuable resource in day-to-day management. They help to reduce stress and at the same time promote concentration and mental strength. They are easy to apply and can be used flexibly in a wide variety of situations. Managers who regularly use breathing techniques often report greater inner calm and better decision-making skills. These techniques therefore sustainably support performance and well-being in dealing with daily challenges.

Further links from the text above:

[1] Wim Hof breathing technique: find balance + stress-free performance ...

[3] Reducing stress and anxiety at work: with square breathing ...

[5] Breathe properly: 5 breathing exercises to combat stress - mkk

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