{"id":47949,"date":"2026-06-26T15:16:54","date_gmt":"2026-06-26T13:16:54","guid":{"rendered":"https:\/\/www.salutacoach.ch\/focus-on-stress\/"},"modified":"2026-07-07T10:23:06","modified_gmt":"2026-07-07T08:23:06","slug":"focus-on-stress","status":"publish","type":"page","link":"https:\/\/www.salutacoach.ch\/en\/focus-on-stress\/","title":{"rendered":"Focus on Stress"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"47949\" class=\"elementor elementor-47949 elementor-42610\" data-elementor-post-type=\"page\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-52ec1d5c e-flex e-con-boxed elementor-invisible e-con e-parent\" data-id=\"52ec1d5c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5d2c8054 elementor-widget elementor-widget-heading\" data-id=\"5d2c8054\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Focus on Stress<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-2531502 e-flex e-con-boxed e-con e-parent\" data-id=\"2531502\" data-element_type=\"container\" data-e-type=\"container\" id=\"online\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65b0310f elementor-widget elementor-widget-heading\" data-id=\"65b0310f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Time for a break!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ce9fec4 elementor-widget elementor-widget-heading\" data-id=\"7ce9fec4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">at a glance<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-5e0b2790 e-con-full e-flex elementor-invisible e-con e-child\" data-id=\"5e0b2790\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-60ce9454 e-grid e-con-full elementor-invisible e-con e-child\" data-id=\"60ce9454\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t<a class=\"eael-wrapper-link-15067e43 --eael-wrapper-link-tag\" href=\"#autonomesnervensystem\"><\/a><a data-eael-wrapper-link=\"eael-wrapper-link-15067e43\" data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-15067e43 e-flex e-con-boxed elementor-invisible e-con e-child\" data-id=\"15067e43\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeInUp&quot;,&quot;animation_delay&quot;:100}\" href=\"#angebot-gcu\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-50eeda0c e-con-full e-flex e-con e-child\" data-id=\"50eeda0c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-40e07567 e-flex e-con-boxed e-con e-child\" data-id=\"40e07567\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3fd4750e elementor-widget elementor-widget-heading\" data-id=\"3fd4750e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Autonomic Nervous System<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<a class=\"eael-wrapper-link-56366d4e --eael-wrapper-link-tag\" href=\"#hrv\"><\/a><a data-eael-wrapper-link=\"eael-wrapper-link-56366d4e\" data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-56366d4e e-flex e-con-boxed elementor-invisible e-con e-child\" data-id=\"56366d4e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeInUp&quot;,&quot;animation_delay&quot;:200}\" href=\"#workshops\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-44022ff e-con-full e-flex e-con e-child\" data-id=\"44022ff\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-42ca8729 e-flex e-con-boxed e-con e-child\" data-id=\"42ca8729\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-38c5c8c8 elementor-widget elementor-widget-heading\" data-id=\"38c5c8c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Heart Rate Variability<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<a class=\"eael-wrapper-link-360da8f1 --eael-wrapper-link-tag\" href=\"#mikropausen\"><\/a><a data-eael-wrapper-link=\"eael-wrapper-link-360da8f1\" data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-360da8f1 e-flex e-con-boxed elementor-invisible e-con e-child\" data-id=\"360da8f1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeInUp&quot;,&quot;animation_delay&quot;:300}\" href=\"#feedback\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-5f3d64b6 e-con-full e-flex e-con e-child\" data-id=\"5f3d64b6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-7eb56ffc e-flex e-con-boxed e-con e-child\" data-id=\"7eb56ffc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7cb86393 elementor-widget elementor-widget-heading\" data-id=\"7cb86393\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Micro-breaks<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<a class=\"eael-wrapper-link-481ec295 --eael-wrapper-link-tag\" href=\"#stressundschlaf\"><\/a><a data-eael-wrapper-link=\"eael-wrapper-link-481ec295\" data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-481ec295 e-con-full e-flex elementor-invisible e-con e-child\" data-id=\"481ec295\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeInUp&quot;,&quot;animation_delay&quot;:300}\" href=\"#feedback\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1230ede e-con-full e-flex e-con e-child\" data-id=\"1230ede\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-538225cd e-flex e-con-boxed e-con e-child\" data-id=\"538225cd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1acc4ec0 elementor-widget elementor-widget-heading\" data-id=\"1acc4ec0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Stress &amp; Sleep<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-0fbd832 e-flex e-con-boxed elementor-invisible e-con e-parent\" data-id=\"0fbd832\" data-element_type=\"container\" data-e-type=\"container\" id=\"autonomesnervensystem\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1f584e16 elementor-widget elementor-widget-heading\" data-id=\"1f584e16\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"autonomesnervensystem\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Autonomic Nervous System<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-17d3be1f e-flex e-con-boxed e-con e-parent\" data-id=\"17d3be1f\" data-element_type=\"container\" data-e-type=\"container\" id=\"online\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-6053dc32 e-con-full e-flex elementor-invisible e-con e-child\" data-id=\"6053dc32\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1325825 e-con-full e-flex e-con e-child\" data-id=\"1325825\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e3ad6ce elementor-widget elementor-widget-heading\" data-id=\"6e3ad6ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><b>Stress is not the problem - lack of rest is.<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-453283f6 elementor-widget elementor-widget-text-editor\" data-id=\"453283f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"184\" data-end=\"375\">Stress is not a negative thing in itself: in the past, the <strong data-start=\"237\" data-end=\"255\">stress response<\/strong> helped people to react with lightning speed in dangerous situations. The <strong data-start=\"324\" data-end=\"349\">autonomic nervous system<\/strong> controls this change: <\/p><ul data-start=\"377\" data-end=\"670\"><li data-start=\"377\" data-end=\"539\"><p data-start=\"379\" data-end=\"539\"><strong data-start=\"379\" data-end=\"394\">Sympathetic nervous<\/strong> system (stress system): Activates adrenaline and cortisol \u2192 heart rate and breathing increase, muscles tense, energy is provided immediately.<\/p><\/li><li data-start=\"540\" data-end=\"670\"><p data-start=\"542\" data-end=\"670\"><strong data-start=\"542\" data-end=\"561\">Parasympathetic nervous<\/strong> system (recovery system): Brings the body back into balance, regulates digestion, regeneration and relaxation.<\/p><\/li><\/ul><h5><strong>The problem today<\/strong><\/h5><p data-start=\"127\" data-end=\"401\">In the past, the body responded to stress with <strong data-start=\"170\" data-end=\"182\">movement<\/strong> \u2014for example, through the<em data-start=\"227\" data-end=\"246\"> \u201cfight or flight\u201d <\/em>response.<br data-start=\"248\" data-end=\"251\"\/>Thus, a threat was usually followed by <strong data-start=\"287\" data-end=\"312\" data-is-only-node=\"\">physical activity<\/strong>, which helped reduce stress hormones and restore the body\u2019s balance.<\/p><p data-start=\"403\" data-end=\"652\">Today, however, after a stressful situation\u2014such as <strong data-start=\"473\" data-end=\"490\">an argument at the office<\/strong>\u2014we often just stay <strong data-start=\"504\" data-end=\"514\">seated<\/strong>.<br data-start=\"515\" data-end=\"518\"\/>The stress response isn\u2019t physically resolved; the body remains <strong data-start=\"591\" data-end=\"605\">tense<\/strong>, and stress can thus <strong data-start=\"631\" data-end=\"651\" data-is-only-node=\"\">become chronic<\/strong>.<\/p><h5><strong>Why recovery is so important<\/strong><\/h5><p data-start=\"956\" data-end=\"1221\">Stress itself is not dangerous &#8211; <strong data-start=\"993\" data-end=\"1014\">a lack of relaxation<\/strong> is. Those who do not find techniques to reduce stress risk permanent tension and health consequences. Exercise, relaxation and conscious breaks help to reactivate the parasympathetic nervous system.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-35b6e34 elementor-widget elementor-widget-heading\" data-id=\"35b6e34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><b>The Effect of Breathing<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2856dc7 elementor-widget elementor-widget-text-editor\" data-id=\"2856dc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"271\" data-end=\"617\">Our breathing is much more than just supplying the body with oxygen \u2014 it is a direct gateway to our <strong data-start=\"393\" data-end=\"419\">autonomic nervous system<\/strong>.<br data-start=\"420\" data-end=\"423\"\/>By controlling the way we breathe, we can specifically influence whether our body is operating in <strong data-start=\"529\" data-end=\"558\">stress mode (sympathetic nervous system)<\/strong> or <strong data-start=\"567\" data-end=\"606\">relaxation mode (parasympathetic nervous system)<\/strong>.<\/p><h5><strong>How breathing works<\/strong><\/h5><ul data-start=\"645\" data-end=\"929\"><li data-start=\"645\" data-end=\"798\"><p data-start=\"647\" data-end=\"798\"><strong data-start=\"647\" data-end=\"674\">Rapid, shallow breathing<\/strong><br data-start=\"674\" data-end=\"677\"\/>Is typical of stress or anxiety. It signals to the body that there is danger\u2014heart rate and blood pressure rise. <\/p><\/li><li data-start=\"799\" data-end=\"929\"><p data-start=\"801\" data-end=\"929\"><strong data-start=\"801\" data-end=\"825\">Deep, calm breathing<\/strong><br data-start=\"825\" data-end=\"828\"\/>Activates the parasympathetic nervous system, calms the heartbeat and the mind, and promotes recovery and relaxation.<\/p><\/li><\/ul><h5><strong>Simple tip: Conscious breathing<\/strong><\/h5><p data-start=\"972\" data-end=\"1071\">Just a few minutes of conscious, deep breathing can help to bring the body out of tension:<\/p><ol data-start=\"1072\" data-end=\"1262\"><li data-start=\"1072\" data-end=\"1126\"><p data-start=\"1075\" data-end=\"1126\">Breathe in deeply through your nose for <strong data-start=\"1080\" data-end=\"1094\">4 seconds<\/strong>.<\/p><\/li><li data-start=\"1127\" data-end=\"1171\"><p data-start=\"1130\" data-end=\"1171\">Hold your breath <strong data-start=\"1145\" data-end=\"1168\">briefly for 2 seconds<\/strong>.<\/p><\/li><li data-start=\"1172\" data-end=\"1224\"><p data-start=\"1175\" data-end=\"1224\">Exhale slowly through your mouth for <strong data-start=\"1180\" data-end=\"1194\">6 seconds<\/strong>.<\/p><\/li><li data-start=\"1225\" data-end=\"1262\"><p data-start=\"1228\" data-end=\"1262\">Repeat this cycle several times.<\/p><\/li><\/ol><p data-start=\"1264\" data-end=\"1444\">This simple breathing technique can lower stress hormones, promote inner calm and help you to activate the parasympathetic nervous system &#8211; whether you&#8217;re in the office, at home or on the move.<\/p><p data-start=\"956\" data-end=\"1221\"> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<a class=\"eael-wrapper-link-5f749ed --eael-wrapper-link-tag\" href=\"https:\/\/www.salutacoach.ch\/stress-verringern\/\" target=\"_blank\"><\/a>\t\t<div data-eael-wrapper-link=\"eael-wrapper-link-5f749ed\" class=\"elementor-element elementor-element-5f749ed elementor-widget elementor-widget-button\" data-id=\"5f749ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Go to the blog post<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1a160287 e-con-full e-flex e-con e-child\" data-id=\"1a160287\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-f435ca5 e-flex e-con-boxed elementor-invisible e-con e-parent\" data-id=\"f435ca5\" data-element_type=\"container\" data-e-type=\"container\" id=\"hrv\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-665125c elementor-widget elementor-widget-heading\" data-id=\"665125c\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"hrv\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Heart Rate Variability<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-285155c e-flex e-con-boxed e-con e-parent\" data-id=\"285155c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-7cde3b2 e-con-full e-flex elementor-invisible e-con e-child\" data-id=\"7cde3b2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-3878375 e-con-full e-flex e-con e-child\" data-id=\"3878375\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7034e70 elementor-widget elementor-widget-image\" data-id=\"7034e70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"1280\" src=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/HRV-Scanner-Detail-Klammern-1920w.webp\" class=\"attachment-full size-full wp-image-43549\" alt=\"\" srcset=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/HRV-Scanner-Detail-Klammern-1920w.webp 1920w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/HRV-Scanner-Detail-Klammern-1920w-300x200.webp 300w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/HRV-Scanner-Detail-Klammern-1920w-1030x687.webp 1030w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/HRV-Scanner-Detail-Klammern-1920w-768x512.webp 768w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/HRV-Scanner-Detail-Klammern-1920w-1536x1024.webp 1536w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/HRV-Scanner-Detail-Klammern-1920w-600x400.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Illustration: BioSign.de<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-09eb469 e-con-full e-flex e-con e-child\" data-id=\"09eb469\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-958fbb4 elementor-widget elementor-widget-heading\" data-id=\"958fbb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><b>This is how your heart shows how healthy your nervous system is.<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06810f3 elementor-widget elementor-widget-text-editor\" data-id=\"06810f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5><strong>What is heart rate variability (HRV)?<\/strong><\/h5><p>Heart rate variability (HRV) describes the fluctuations in the intervals between successive heartbeats (known as RR intervals).<br data-start=\"308\" data-end=\"311\">It is an important measure of the body&#8217;s ability to adapt to physical or mental demands.<\/p><p><br data-start=\"419\" data-end=\"422\">A <strong data-start=\"427\" data-end=\"439\">high HRV<\/strong> indicates flexibility and a good balance between arousal and recovery, while a <strong data-start=\"533\" data-end=\"549\">low HRV<\/strong> may indicate stress, exhaustion, or health problems.<\/p><h5 data-start=\"628\" data-end=\"864\"><strong>How is HRV measured?<\/strong><\/h5><p data-start=\"628\" data-end=\"864\">With <strong data-start=\"913\" data-end=\"928\">the HRV scanner<\/strong>, the ECG is measured using <strong data-start=\"947\" data-end=\"986\">clip-on electrodes on the wrists<\/strong>.<br data-start=\"996\" data-end=\"999\"\/>This is particularly <strong data-start=\"1017\" data-end=\"1032\">convenient<\/strong>, as the test subject <strong data-start=\"1063\" data-end=\"1083\">does not<\/strong> have to <strong data-start=\"1063\" data-end=\"1083\">undress<\/strong>. The <strong data-start=\"113\" data-end=\"138\">most accurate HRV measurement<\/strong> is obtained via <strong data-start=\"155\" data-end=\"183\">ECG using chest electrodes<\/strong>.<br data-start=\"184\" data-end=\"187\"\/>Compared to wrist measurements or simple heart rate sensors, this method allows for significantly more reliable detection and filtering out of <strong data-start=\"265\" data-end=\"290\">cardiac arrhythmias<\/strong> and <strong data-start=\"295\" data-end=\"322\" data-is-only-node=\"\">interference signals (artifacts)<\/strong>. <\/p><ul data-start=\"866\" data-end=\"1089\"><li data-start=\"866\" data-end=\"1008\"><p data-start=\"868\" data-end=\"1008\"><strong data-start=\"868\" data-end=\"881\">Artifacts<\/strong> are disturbances or erroneous signals caused by movement, poor electrode contact, or external influences.<\/p><\/li><li data-start=\"866\" data-end=\"1008\"><p data-start=\"868\" data-end=\"1008\">If they are not filtered out, they can skew the measurement results.<\/p><\/li><\/ul><h5 data-start=\"1096\" data-end=\"1275\"><strong>What does HRV indicate?<\/strong><\/h5><p data-start=\"1096\" data-end=\"1275\">HRV reflects the <strong data-start=\"1141\" data-end=\"1199\">interaction between the sympathetic and parasympathetic<\/strong> nervous systems \u2014 in simple terms: the \u201caccelerator and brake\u201d of the autonomic nervous system.<\/p><ul data-start=\"1277\" data-end=\"1439\"><li data-start=\"1277\" data-end=\"1357\"><p data-start=\"1279\" data-end=\"1357\"><strong data-start=\"1279\" data-end=\"1301\">Sympathetic nervous system (accelerator):<\/strong> activates the body, increases heart rate and breathing.<\/p><\/li><li data-start=\"1358\" data-end=\"1439\"><p data-start=\"1360\" data-end=\"1439\"><strong data-start=\"1360\" data-end=\"1389\">Parasympathetic nervous system (brake):<\/strong> promotes regeneration, recovery, and balance.<\/p><\/li><\/ul><p data-start=\"1441\" data-end=\"1636\"><strong data-start=\"1451\" data-end=\"1489\">Short-term changes in HRV<\/strong>, in particular, are <strong data-start=\"1497\" data-end=\"1535\">controlled by the parasympathetic nervous system<\/strong>.<br data-start=\"1536\" data-end=\"1539\"\/>This means that HRV measurements are primarily a <strong data-start=\"1593\" data-end=\"1617\">measure of the \u201cbraking\u201d mechanism<\/strong> in the nervous system.<\/p><h5 data-start=\"1441\" data-end=\"1636\"><strong>RSA Measurement vs. Short-Term HRV:<\/strong><\/h5><p data-start=\"170\" data-end=\"498\">RSA measurement is considered the gold standard in HRV analysis.<br data-start=\"247\" data-end=\"250\"\/>During the test, the subject breathes for one minute according to a specified rhythm.<br data-start=\"330\" data-end=\"333\"\/>This method measures only parasympathetic activity and indicates the current level of the parasympathetic nervous system\u2019s regulatory capacity.<\/p><p data-start=\"500\" data-end=\"791\">In contrast, a short-term HRV measurement over five minutes provides a snapshot of the current state of the autonomic nervous system.<br data-start=\"637\" data-end=\"640\"\/>This assessment evaluates both the sympathetic nervous system (the activating component) and the parasympathetic nervous system (the regenerative component) while the body is at rest.<\/p><p data-start=\"793\" data-end=\"1064\">Combining these two measurements provides a comprehensive picture of autonomic regulation \u2014 also known as VNS analysis.<br data-start=\"930\" data-end=\"933\"\/>For an even more detailed analysis, HRV monitoring and 24-hour long-term measurements are also available.<\/p><h5 data-start=\"1643\" data-end=\"1671\"><strong>Interpretation of RSA Measurement Results:<\/strong><\/h5><ul><li><strong data-start=\"189\" data-end=\"222\">High dynamics and flexibility (values further out in the green zone):<\/strong><br data-start=\"262\" data-end=\"265\"\/>This indicates healthy heart rate regulation. This is typical for people in good physical condition or athletes whose parasympathetic nervous system is strong and balanced. <\/li><li><strong data-start=\"465\" data-end=\"518\">Low values in the inner area (yellow to red):<\/strong><br data-start=\"518\" data-end=\"521\"\/>If the points are closer to the center, this may indicate reduced adaptability of the cardiovascular system.<br data-start=\"661\" data-end=\"664\"\/>Possible causes include <strong data-start=\"689\" data-end=\"699\">stress<\/strong>, <strong data-start=\"701\" data-end=\"717\">overtraining<\/strong>, or <strong data-start=\"723\" data-end=\"751\">health problems<\/strong>.<\/li><li style=\"list-style-type: none;\"> <\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-151dd8e elementor-widget elementor-widget-image\" data-id=\"151dd8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"582\" src=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/RSA-Messung-Normalbefund-1030x749.webp\" class=\"attachment-large size-large wp-image-43926\" alt=\"\" srcset=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/RSA-Messung-Normalbefund-1030x749.webp 1030w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/RSA-Messung-Normalbefund-300x218.webp 300w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/RSA-Messung-Normalbefund-768x559.webp 768w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/RSA-Messung-Normalbefund-600x437.webp 600w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/RSA-Messung-Normalbefund.webp 1057w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Normal findings in a person with average regulation: BioSign.de<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef2d402 elementor-widget elementor-widget-text-editor\" data-id=\"ef2d402\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1885\" data-end=\"2025\">Regular HRV monitoring helps you better understand your current <strong data-start=\"1935\" data-end=\"1971\">stress and recovery levels<\/strong> and take timely action to address them.<\/p><p>You can find more information on the <a href=\"https:\/\/site.biosign.de\/hrv-scanner?gad_source=1&#038;gad_campaignid=229887552&#038;gbraid=0AAAAAD_Oi6zojW3RV1ldLnFStbegCN5Oz&#038;gclid=Cj0KCQjwzt_FBhCEARIsAJGFWVldaHS1lH3m6tvQ9vRO9ew8n1CWajoFv4vfJNZMDYMbtbsvyaPb7P0aAuKbEALw_wcB\" target=\"_blank\" rel=\"noopener\">BioSign website.<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-ed3db68 e-flex e-con-boxed elementor-invisible e-con e-parent\" data-id=\"ed3db68\" data-element_type=\"container\" data-e-type=\"container\" id=\"stressundschlaf\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d78d3b7 elementor-widget elementor-widget-heading\" data-id=\"d78d3b7\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"stressundschlaf\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Stress &amp; Sleep<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-376ac08 e-flex e-con-boxed e-con e-parent\" data-id=\"376ac08\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-813ae6e e-con-full e-flex elementor-invisible e-con e-child\" data-id=\"813ae6e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-2321472 e-con-full e-flex e-con e-child\" data-id=\"2321472\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5c8f953 elementor-widget elementor-widget-heading\" data-id=\"5c8f953\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><b>The day makes the night.<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8bb08e1 elementor-widget elementor-widget-text-editor\" data-id=\"8bb08e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5 data-start=\"135\" data-end=\"155\"><strong>Why We Sleep<\/strong><\/h5><p data-start=\"157\" data-end=\"496\">Sleep serves not only to restore the body but also to <strong data-start=\"224\" data-end=\"252\">regenerate the brain<\/strong>. During sleep, neural connections are reorganized, memories are consolidated, and emotions are processed. The goal is to prepare the body and mind for peak performance in <strong data-start=\"423\" data-end=\"450\">thinking, feeling, acting<\/strong>, and <strong data-start=\"455\" data-end=\"479\">social interaction<\/strong>.  <\/p><h5 data-start=\"498\" data-end=\"512\"><strong>Sleep Stages<\/strong><\/h5><p data-start=\"514\" data-end=\"781\">Healthy sleep occurs in cycles consisting of <strong data-start=\"553\" data-end=\"568\">deep sleep<\/strong> and <strong data-start=\"573\" data-end=\"587\">REM phases<\/strong>. Waking up briefly several times a night is completely normal and usually goes unnoticed. What matters is not just the duration, but your subjective <strong data-start=\"730\" data-end=\"746\">well-being<\/strong> and <strong data-start=\"755\" data-end=\"771\">energy level<\/strong> during the day.  <\/p><h5 data-start=\"783\" data-end=\"811\"><strong>Consequences of Not Getting Enough Sleep<\/strong><\/h5><p data-start=\"813\" data-end=\"1037\">If you\u2019re not getting enough rest while you sleep, it\u2019s worth analyzing the causes. In addition to <strong data-start=\"923\" data-end=\"940\">sleep hygiene<\/strong>, your <strong data-start=\"957\" data-end=\"972\">daily routine<\/strong> also plays a crucial role\u2014because <span style=\"text-decoration: underline;\"><b>the day shapes the night!<\/b><\/span> <\/p><h5 data-start=\"1039\" data-end=\"1097\"><strong>Not getting enough sleep triggers stress responses in the body:<\/strong><\/h5><ul data-start=\"1098\" data-end=\"1641\"><li data-start=\"1098\" data-end=\"1245\"><p data-start=\"1100\" data-end=\"1245\"><strong data-start=\"1104\" data-end=\"1123\">Cortisol levels<\/strong> rise because cortisol is a stress hormone that typically increases in the morning when we wake up and decreases as the day progresses.<\/p><\/li><li data-start=\"1246\" data-end=\"1433\"><p data-start=\"1248\" data-end=\"1433\">Persistently elevated cortisol levels can lead to <strong data-start=\"1292\" data-end=\"1322\">cardiovascular stress<\/strong>, <strong data-start=\"1324\" data-end=\"1341\">immune deficiency<\/strong>, <strong data-start=\"1343\" data-end=\"1387\">impaired cognitive function<\/strong>, and <strong data-start=\"1392\" data-end=\"1418\">emotional irritability<\/strong>.<\/p><\/li><li data-start=\"1434\" data-end=\"1641\"><p data-start=\"1436\" data-end=\"1641\">In the short term, lack of sleep increases sensitivity to stressors and reduces the ability to cope with stress, creating a vicious cycle: less sleep \u2192 more stress \u2192 even worse sleep.<\/p><\/li><\/ul><p data-start=\"1643\" data-end=\"1854\">A mindful approach to sleep, regular breaks throughout the day, and stress-reduction strategies can help break this cycle and ensure physical and mental recovery.<\/p><p data-start=\"546\" data-end=\"801\"> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad551b0 elementor-widget elementor-widget-heading\" data-id=\"ad551b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><b>Sleep Tips<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6eea532 elementor-widget__width-inherit elementor-widget elementor-widget-image\" data-id=\"6eea532\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"346\" src=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Aktuelle-Version-1030x446.png\" class=\"attachment-large size-large wp-image-43934\" alt=\"\" srcset=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Aktuelle-Version-1030x446.png 1030w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Aktuelle-Version-300x130.png 300w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Aktuelle-Version-768x333.png 768w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Aktuelle-Version-1536x666.png 1536w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Aktuelle-Version-600x260.png 600w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Aktuelle-Version.png 1897w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-5bb74d9 e-con-full e-flex e-con e-child\" data-id=\"5bb74d9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1267f84 e-flex e-con-boxed elementor-invisible e-con e-parent\" data-id=\"1267f84\" data-element_type=\"container\" data-e-type=\"container\" id=\"mikropausen\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-147e73c elementor-widget elementor-widget-heading\" data-id=\"147e73c\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"mikropausen\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Micro-breaks<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-4e078d9 e-flex e-con-boxed e-con e-parent\" data-id=\"4e078d9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-e2ef7b9 e-con-full e-flex elementor-invisible e-con e-child\" data-id=\"e2ef7b9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-eeca6a3 e-con-full e-flex e-con e-child\" data-id=\"eeca6a3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-15259ba elementor-widget elementor-widget-heading\" data-id=\"15259ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><b>Time for a break!<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2db0fd3 elementor-widget elementor-widget-text-editor\" data-id=\"2db0fd3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5>What<strong data-start=\"272\" data-end=\"297\"> are micro-breaks?<\/strong><\/h5><p>Micro-breaks are short, regular breaks of <strong data-start=\"356\" data-end=\"371\">1-3 minutes<\/strong> (maximum 10 minutes) during longer periods of work. They help to relieve the body and mind and are particularly important for people who sit a lot or carry out monotonous activities. <\/p><h5><strong>Why micro-breaks are important:<\/strong><\/h5><p><strong><span style=\"text-decoration: underline;\">Fewer physical complaints<\/span><\/strong><\/p><p>Studies show that microbreaks can reduce physical discomfort such as muscle tension or back pain.<br data-start=\"773\" data-end=\"776\"\/>One particularly effective pattern is:<\/p><ul data-start=\"814\" data-end=\"891\"><li data-start=\"814\" data-end=\"840\"><p data-start=\"816\" data-end=\"840\">20 minutes sitting,<\/p><\/li><li data-start=\"841\" data-end=\"866\"><p data-start=\"843\" data-end=\"866\">8 minutes standing,<\/p><\/li><li data-start=\"867\" data-end=\"891\"><p data-start=\"869\" data-end=\"891\">Walk for 2 minutes.<\/p><\/li><\/ul><p data-start=\"893\" data-end=\"985\">Just <strong data-start=\"899\" data-end=\"944\">2 minutes of exercise after 30 minutes of sitting<\/strong> can bring noticeable relief.<\/p><p data-start=\"893\" data-end=\"985\"><span style=\"text-decoration: underline;\"><strong>Mental recovery<\/strong><\/span><\/p><p data-start=\"893\" data-end=\"985\">Micro-breaks do not completely prevent stress and fatigue, but people who take them regularly feel <strong data-start=\"1141\" data-end=\"1176\">less stressed and exhausted<\/strong> than those who work without breaks.<\/p><p data-start=\"893\" data-end=\"985\"><span style=\"text-decoration: underline;\"><strong>Influence on productivity<\/strong><\/span><\/p><p data-start=\"1269\" data-end=\"1373\">Earlier studies showed a positive effect on productivity. More recent results are mixed: <\/p><ul data-start=\"1374\" data-end=\"1481\"><li data-start=\"1374\" data-end=\"1437\"><p data-start=\"1376\" data-end=\"1437\">Micro-breaks <strong data-start=\"1388\" data-end=\"1434\">do not necessarily increase productivity,<\/strong><\/p><\/li><li data-start=\"1438\" data-end=\"1481\"><p data-start=\"1440\" data-end=\"1481\"><strong data-start=\"1440\" data-end=\"1478\">but they do not reduce them either<\/strong>.<\/p><\/li><\/ul><p data-start=\"1483\" data-end=\"1583\">In other words: above all, they improve well-being &#8211; without compromising work efficiency.<\/p><h5 data-start=\"1590\" data-end=\"1633\"><strong data-start=\"1594\" data-end=\"1633\">How to make the most of micro-breaks<\/strong><\/h5><ul data-start=\"1635\" data-end=\"1874\"><li data-start=\"1635\" data-end=\"1701\"><p data-start=\"1637\" data-end=\"1701\">Take a short break of 2-3 minutes <strong data-start=\"1637\" data-end=\"1656\">every 30 minutes<\/strong>.<\/p><\/li><li data-start=\"1702\" data-end=\"1791\"><p data-start=\"1704\" data-end=\"1791\"><strong data-start=\"1704\" data-end=\"1721\">Active breaks<\/strong> such as standing up, walking or light exercise are particularly effective.<\/p><\/li><li data-start=\"1792\" data-end=\"1874\"><p data-start=\"1794\" data-end=\"1874\"><strong data-start=\"1794\" data-end=\"1818\">Planned micro-breaks<\/strong> work better than spontaneous, randomly chosen breaks.<\/p><\/li><\/ul><p>You can also do a <strong>mindfulness exercise<\/strong> during your micro-break:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5662978 elementor-widget__width-inherit elementor-widget elementor-widget-image\" data-id=\"5662978\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"692\" height=\"412\" src=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Mikropausen.png\" class=\"attachment-large size-large wp-image-43439\" alt=\"\" srcset=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Mikropausen.png 692w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Mikropausen-300x179.png 300w, https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2025\/09\/Mikropausen-600x357.png 600w\" sizes=\"(max-width: 692px) 100vw, 692px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d345539 elementor-widget elementor-widget-text-editor\" data-id=\"d345539\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"text-decoration: underline;\"><strong>Conclusion:<\/strong><\/span> Taking regular microbreaks is a simple, scientifically proven way to <strong data-start=\"1980\" data-end=\"2021\">reduce physical discomfort<\/strong>, <strong data-start=\"2023\" data-end=\"2043\">lower stress<\/strong>, and <strong data-start=\"2048\" data-end=\"2080\">boost well-being<\/strong> \u2014without compromising productivity.<br data-start=\"2125\" data-end=\"2128\"\/>Even just a few minutes of movement can make a big difference!<\/p><p>About the studies:  <span data-teams=\"true\"><i> <\/i><\/span><\/p><p><span data-teams=\"true\"><a id=\"menur4mi\" class=\"fui-Link ___1q1shib f2hkw1w f3rmtva f1ewtqcl fyind8e f1k6fduh f1w7gpdv fk6fouc fjoy568 figsok6 f1s184ao f1mk8lai fnbmjn9 f1o700av f13mvf36 f1cmlufx f9n3di6 f1ids18y f1tx3yz7 f1deo86v f1eh06m1 f1iescvh fhgqx19 f1olyrje f1p93eir f1nev41a f1h8hb77 f1lqvz6u f10aw75t fsle3fq f17ae5zn\" title=\"https:\/\/doi.org\/10.1371\/journal.pone.0272460\" href=\"https:\/\/doi.org\/10.1371\/journal.pone.0272460\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Link https:\/\/doi.org\/10.1371\/journal.pone.0272460\"><i>https:\/\/doi.org\/10.1371\/journal.pone.0272460<\/i><\/a><\/span><\/p><p><a href=\"https:\/\/doi.org\/10.1080\/23311916.2022.2026206\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1080\/23311916.2022.2026206<\/a><\/p><p><a href=\"https:\/\/doi.org\/10.1016\/j.ergon.2020.102983\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1016\/j.ergon.2020.102983<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c63b190 elementor-widget elementor-widget-heading\" data-id=\"c63b190\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><b>Recording<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fdbcba elementor-widget elementor-widget-video\" data-id=\"7fdbcba\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=eeGnVJFaA64&amp;list=PLnEYjnCZ2_NAhNE0Kg9wq0myadSuJWuSw&amp;pp=gAQB&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48e563e elementor-widget elementor-widget-text-editor\" data-id=\"48e563e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>You can find more videos <a href=\"https:\/\/www.youtube.com\/@salutacoach3095\/videos\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p><p> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c1fdebe elementor-widget elementor-widget-button\" data-id=\"c1fdebe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.salutacoach.ch\/ruecken-nacken-co\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">To the blog post \"Why micro-breaks work wonders\"<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-dddd28a e-con-full e-flex e-con e-child\" data-id=\"dddd28a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-da7d391 elementor-widget elementor-widget-spacer\" data-id=\"da7d391\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-40db49cd e-con-full e-flex elementor-invisible e-con e-parent\" data-id=\"40db49cd\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a9d72e6 elementor-widget elementor-widget-heading\" data-id=\"5a9d72e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">These companies trust SalutaCoach<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-d152d99 e-con-full e-flex elementor-invisible e-con e-parent\" data-id=\"d152d99\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-772bbec0 elementor-widget elementor-widget-image-carousel\" data-id=\"772bbec0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;slides_to_show&quot;:&quot;6&quot;,&quot;slides_to_show_tablet&quot;:&quot;3&quot;,&quot;slides_to_show_mobile&quot;:&quot;2&quot;,&quot;navigation&quot;:&quot;none&quot;,&quot;autoplay_speed&quot;:0,&quot;speed&quot;:2500,&quot;image_spacing_custom&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:80,&quot;sizes&quot;:[]},&quot;slides_to_show_laptop&quot;:&quot;4&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;infinite&quot;:&quot;yes&quot;,&quot;image_spacing_custom_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;image_spacing_custom_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;image_spacing_custom_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"image-carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-carousel-wrapper swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Bild Karussell\" dir=\"ltr\">\n\t\t\t<div class=\"elementor-image-carousel swiper-wrapper\" aria-live=\"off\">\n\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"1 of 21\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2024\/04\/BKB-Logo-600x400-1.png\" alt=\"BKB logo 600x400\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"2 of 21\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/www.salutacoach.ch\/wp-content\/uploads\/2024\/04\/CS-Logo-600x400-1.png\" alt=\"CS-Logo-600x400\" 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data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Monday &#8211; Friday: <br\/>08:00 &#8211; 18:00<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a81eef2 elementor-widget elementor-widget-button\" data-id=\"4a81eef2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/outlook.office365.com\/owa\/calendar\/HelloSalutaCoach@salutacoach.ch\/bookings\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Book an 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Stress is not a negative thing in itself: in the past, the stress response helped people to react with lightning speed in [&hellip;]<\/p>\n","protected":false},"author":101,"featured_media":22709,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-47949","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Market Stall Stress - SalutaCoach<\/title>\n<meta name=\"description\" content=\"Healthy and productive employees in the company through targeted OHM measures. 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