Optimise breathing exercises: A path to greater clarity and presence
Optimising breathing exercises is more than just a trend. Many managers use this method to organise their everyday life more consciously. Targeted breathing techniques make it easier to cope with stressful situations. Concentration increases and decision-making becomes clearer. Optimising breathing exercises helps you to find your own rhythm and manage yourself better. This is particularly important when it comes to communicating authentically with employees and building trust.
Why optimising breathing exercises is so effective
Optimising breathing exercises works on several levels. Breathing directly influences the nervous system. A slow, deep breath activates the parasympathetic nervous system. This ensures relaxation and inner stability. Those who regularly optimise breathing exercises often report greater calmness and clarity. Emotional regulation is also strengthened. This means that difficult situations can be dealt with more calmly. Many managers use these techniques to stay calmer and act more confidently in everyday life.
Optimise breathing exercises for more presence
Presence is an important factor for successful leadership. Those who breathe consciously not only appear more relaxed - they also are. Optimising breathing exercises can help to increase the moment between impulse and response. This creates space for conscious decisions. A practical example: A manager prepares for an important meeting with two conscious breaths. She breathes in and out deeply through her nose. Afterwards, they feel calmer and can communicate more clearly. The conversation is more relaxed and the employees sense the authenticity.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
A manager from the project management sector used breathing exercises to optimise her preparation for difficult meetings. She practised the 4-7-8 technique: breathe in for four seconds, hold for seven seconds, breathe out for eight seconds. After a few weeks, she noticed that she remained calmer and was able to respond better to criticism. Her employees reported a positive change in the team atmosphere. The manager felt more alert and was able to make decisions with more clarity.
Optimise breathing exercises for more energy
Optimising breathing exercises can also increase energy. Those who breathe quickly and shallowly often feel tired and distracted. Those who breathe deeply and evenly, on the other hand, activate the sympathetic nervous system. This provides more energy and performance. Many managers use abdominal breathing to regenerate themselves. They place a hand on their stomach and breathe in deeply. The abdomen rises while the chest remains still. This technique can be used at any time in the office or on the move.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
A team leader from the sales department integrated abdominal breathing into his daily routine. He breathed deeply through his stomach before every presentation. This made him feel more alert and enabled him to formulate his arguments more clearly. His colleagues noticed that he seemed calmer and more self-confident. The presentations became more successful and the team benefited from the increased energy.
Optimise breathing exercises for more empathy
Empathy is an important component of a good leadership culture. Optimising breathing exercises can help to open the heart and strengthen intuition. Heart breathing is a popular technique. It involves focusing on the heart and synchronising the breath with the heartbeats. This promotes a feeling of connection and empathy. Many managers use this method to communicate with employees on a deeper level.
BEST PRACTICE at company XYZ (name changed due to NDA contract)
A manager from the HR development department used heart breathing to prepare for difficult conversations. She focussed on her heart and breathed slowly and deeply. This made her feel more connected and enabled her to better recognise the needs of her employees. The conversations were more empathetic and trust in the team grew.
Practical tips for everyday life
Optimising breathing exercises can be easily integrated into everyday life. The important thing is to practise regularly. The 4-7-8 technique, abdominal breathing and heart breathing are good ways to get started. Box breathing is also effective. This involves breathing in for four seconds, holding for four seconds, out for four seconds and holding for four seconds. This technique promotes focus and helps you stay calm in stressful situations. If you want to optimise your breathing exercises, you should take your time and do them consciously.
My analysis
Optimising breathing exercises is a valuable tool for managers. It helps to manage stress, gain clarity and strengthen empathy. Many managers report positive changes in their everyday life. The techniques are simple and can be used at any time. If you want to optimise your breathing exercises, you should practise regularly and do them consciously. This creates more composure, presence and energy in everyday working life.
Further links from the text above:
Breath - the silent power of confident leadership
The key to successful and healthy leadership
How managers breathe themselves into successful role models
The top ten breathing techniques for more productivity and focus
Reducing stress and anxiety at work: four steps to inner peace with square breathing
Breathing as a career booster - how breathing exercises improve performance at work
Optimise breathing techniques: The secret tool for more leadership competence
The best strategies for more fitness and endurance
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