Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5697
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#208 …}
  -em: Doctrine\ORM\EntityManager {#550 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#205 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#5744
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#5755
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#5806
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#5821
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#5871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "search"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#5899
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "search"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#5915
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#5939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#5963
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#5987
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline "
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6011
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "discipline "
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#6059
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

[
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

App\Twig\Components\Media\Icon {#6512
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#6499
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6590
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6591 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6589 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

App\Twig\Components\Media\Icon {#6742
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

[
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#6777
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

[
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#6807
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "google"
  "class" => "h-[24px] w-[20px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px]"
]

App\Twig\Components\Media\Icon {#6839
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "google"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "apple"
  "class" => "h-[24px] w-[20px] fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px] fill-white"
]

App\Twig\Components\Media\Icon {#6858
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-[80px] w-[300px]"
]

[
  "class" => "h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#6968
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-white w-[20px] h-[20px]"
]

[
  "class" => "fill-white w-[20px] h-[20px]"
]

App\Twig\Components\Media\Icon {#7002
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7018
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7042
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7066
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7090
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7114
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7162
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7210
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7279
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

App\Twig\Components\Media\Icon {#7269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-16 w-full"
]

[
  "class" => "h-16 w-full"
]

App\Twig\Components\Media\Icon {#6910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4262
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Breathing Exercise"
        "url" => "/de/ubungen/gruppe/320-breathing-exercise"
      ]
      [
        "label" => "Box-Atmung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7362
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Breathing Exercise"
      "url" => "/de/ubungen/gruppe/320-breathing-exercise"
    ]
    [
      "label" => "Box-Atmung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4262
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Breathing Exercise"
        "url" => "/de/ubungen/gruppe/320-breathing-exercise"
      ]
      [
        "label" => "Box-Atmung"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7392
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7414
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "containerClass" => "my-4"
]

App\Twig\Components\Ad\AdBanner {#7480
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4193
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4195 …}
    #credits: Doctrine\ORM\PersistentCollection {#4197 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2770
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4244 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1757569033 {#4231
      date: 2025-09-11 07:37:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569033 {#4183
      date: 2025-09-11 07:37:13.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: 13
    -endTime: null
    -youtubeId: "LgbLGowKhG4"
  }
  "title" => "Box-Atmung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7567
  +media: App\Entity\Media\MediaVideo {#4193
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4195 …}
    #credits: Doctrine\ORM\PersistentCollection {#4197 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2770
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4244 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1757569033 {#4231
      date: 2025-09-11 07:37:13.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569033 {#4183
      date: 2025-09-11 07:37:13.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: 13
    -endTime: null
    -youtubeId: "LgbLGowKhG4"
  }
  +title: "Box-Atmung"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#7583
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "program"
  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#7616
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "mt-2 md:m-0"
]

[
  "class" => "mt-2 md:m-0"
]

App\Twig\Components\App\PageSharer {#7640
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/689f1a90dbb1e-box-atmung"
  +title: "Box-Atmung - Übung - FitMetrics"
  +description: "Die Box-Atmung, auch bekannt als Quadratatmung oder Vier-Phasen-Atmung, ist eine strukturierte Atemtechnik, die der Entspannung, Konzentrationssteigerung und Stressbewältigung dient. Sie basiert auf einem klaren Rhythmus aus vier gleich langen Phasen: Einatmen, Atem anhalten, Ausatmen und Pause, jeweils in der Regel vier Sekunden lang. Dieser gleichmäßige Ablauf reguliert das vegetative Nervensystem, reduziert Stressreaktionen im Körper und unterstützt einen Zustand innerer Ruhe. Die Technik findet Anwendung in Yoga, Meditation und Achtsamkeitspraxis, wird aber auch von Leistungssportlern und Einsatzkräften genutzt, um geistige Klarheit und Belastbarkeit zu fördern. Regelmäßiges Üben verbessert die Konzentration, reduziert Angstgefühle und stärkt die emotionale Kontrolle im Alltag. Darüber hinaus trägt die Box-Atmung zur Erhöhung des Lungenvolumens bei und fördert ein besseres Bewusstsein für den eigenen Atemrhythmus. Da keinerlei Hilfsmittel erforderlich sind, kann sie überall praktiziert werden – ob zur Stressbewältigung im Alltag, zur Vorbereitung auf den Schlaf oder zum Wiedererlangen von Fokus in intensiven Phasen. Die Methode ist sowohl für Anfänger als auch für erfahrene Praktizierende geeignet und bietet einen einfachen, aber wirkungsvollen Ansatz, um Achtsamkeit, Ruhe und allgemeines Wohlbefinden zu fördern."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#7670
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#7698
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

App\Twig\Components\Media\Icon {#7723
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

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]

App\Twig\Components\Media\Icon {#7746
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
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}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#7769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#7792
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#7815
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

[
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]

App\Twig\Components\Media\Icon {#7838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#7869
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1757600060
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen oder legen Sie sich in eine bequeme Position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schließen Sie die Augen und entspannen Sie die Schultern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam durch die Nase ein und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem an und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam durch die Nase oder den Mund aus und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie erneut die Luft an und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie den Zyklus für mehrere Minuten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief und kontrolliert, nicht flach."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich darauf, zuerst den Bauch, dann den Brustkorb zu füllen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während des gesamten Zyklus einen gleichmäßigen Rhythmus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie 4 Sekunden lang durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem sanft 4 Sekunden lang an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie 4 Sekunden lang gleichmäßig aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pause ohne Anspannung für 4 Sekunden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7918
  +title: null
  +data: [
    "time" => 1757600060
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen oder legen Sie sich in eine bequeme Position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schließen Sie die Augen und entspannen Sie die Schultern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam durch die Nase ein und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem an und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam durch die Nase oder den Mund aus und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie erneut die Luft an und zählen Sie bis 4."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie den Zyklus für mehrere Minuten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief und kontrolliert, nicht flach."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich darauf, zuerst den Bauch, dann den Brustkorb zu füllen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während des gesamten Zyklus einen gleichmäßigen Rhythmus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie 4 Sekunden lang durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem sanft 4 Sekunden lang an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie 4 Sekunden lang gleichmäßig aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pause ohne Anspannung für 4 Sekunden."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1757600060
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schwere Atemwegserkrankungen (z. B. COPD, akuter Asthmaanfall)"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Unkontrollierter Bluthochdruck"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Operation im Brust- oder Bauchraum"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Neigung zu Schwindel oder Ohnmacht"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7979
  +title: null
  +data: [
    "time" => 1757600060
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schwere Atemwegserkrankungen (z. B. COPD, akuter Asthmaanfall)"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Unkontrollierter Bluthochdruck"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Frische Operation im Brust- oder Bauchraum"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Neigung zu Schwindel oder Ohnmacht"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#7966
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5002
    -news: Doctrine\ORM\PersistentCollection {#4985 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4987 …}
    #id: 5779
    #createdAt: DateTimeImmutable @1757569532 {#4997
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#4972
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5035 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8023
  +faq: App\Entity\Faq {#5002
    -news: Doctrine\ORM\PersistentCollection {#4985 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4987 …}
    #id: 5779
    #createdAt: DateTimeImmutable @1757569532 {#4997
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#4972
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5035 …}
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    #currentLocale: "de"
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    -published: true
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}

[
  "question" => "Welche Vorteile hat die Box-Atmung?"
  "answer" => "Die Box-Atmung hilft, Stress zu reduzieren, Angstzustände zu verringern, die Konzentration zu verbessern und das Nervensystem zu regulieren. Sie fördert zudem Entspannung und geistige Klarheit."
]

App\Twig\Components\Ui\RawFaqComponent {#8051
  +question: "Welche Vorteile hat die Box-Atmung?"
  +answer: "Die Box-Atmung hilft, Stress zu reduzieren, Angstzustände zu verringern, die Konzentration zu verbessern und das Nervensystem zu regulieren. Sie fördert zudem Entspannung und geistige Klarheit."
}

[
  "faq" => App\Entity\Faq {#5033
    -news: Doctrine\ORM\PersistentCollection {#5032 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5030 …}
    #id: 5780
    #createdAt: DateTimeImmutable @1757569532 {#5037
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#5034
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5028 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8082
  +faq: App\Entity\Faq {#5033
    -news: Doctrine\ORM\PersistentCollection {#5032 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5030 …}
    #id: 5780
    #createdAt: DateTimeImmutable @1757569532 {#5037
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#5034
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5028 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie führe ich die Box-Atmung richtig aus?"
  "answer" => "Um die Box-Atmung zu üben, atmen Sie 4 Sekunden lang ein, halten den Atem 4 Sekunden, atmen 4 Sekunden lang aus und pausieren 4 Sekunden, bevor der Zyklus erneut beginnt."
]

App\Twig\Components\Ui\RawFaqComponent {#8127
  +question: "Wie führe ich die Box-Atmung richtig aus?"
  +answer: "Um die Box-Atmung zu üben, atmen Sie 4 Sekunden lang ein, halten den Atem 4 Sekunden, atmen 4 Sekunden lang aus und pausieren 4 Sekunden, bevor der Zyklus erneut beginnt."
}

[
  "faq" => App\Entity\Faq {#5024
    -news: Doctrine\ORM\PersistentCollection {#5023 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5021 …}
    #id: 5781
    #createdAt: DateTimeImmutable @1757569532 {#5026
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#5025
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5019 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8130
  +faq: App\Entity\Faq {#5024
    -news: Doctrine\ORM\PersistentCollection {#5023 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5021 …}
    #id: 5781
    #createdAt: DateTimeImmutable @1757569532 {#5026
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#5025
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5019 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der häufigste Fehler bei der Box-Atmung?"
  "answer" => "Der häufigste Fehler ist flaches Atmen. Achten Sie auf tiefe Zwerchfellatmung und darauf, alle Phasen mit gleicher Dauer durchzuführen."
]

App\Twig\Components\Ui\RawFaqComponent {#8174
  +question: "Was ist der häufigste Fehler bei der Box-Atmung?"
  +answer: "Der häufigste Fehler ist flaches Atmen. Achten Sie auf tiefe Zwerchfellatmung und darauf, alle Phasen mit gleicher Dauer durchzuführen."
}

[
  "faq" => App\Entity\Faq {#5015
    -news: Doctrine\ORM\PersistentCollection {#5014 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5012 …}
    #id: 5782
    #createdAt: DateTimeImmutable @1757569532 {#5017
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#5016
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5010 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8177
  +faq: App\Entity\Faq {#5015
    -news: Doctrine\ORM\PersistentCollection {#5014 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5012 …}
    #id: 5782
    #createdAt: DateTimeImmutable @1757569532 {#5017
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#5016
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#5010 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Box-Atmung für jeden geeignet?"
  "answer" => "Die Box-Atmung ist in der Regel sicher, jedoch sollten Personen mit Atemwegserkrankungen, unkontrolliertem Bluthochdruck oder nach einer Brustoperation vorab ärztlichen Rat einholen."
]

App\Twig\Components\Ui\RawFaqComponent {#8221
  +question: "Ist die Box-Atmung für jeden geeignet?"
  +answer: "Die Box-Atmung ist in der Regel sicher, jedoch sollten Personen mit Atemwegserkrankungen, unkontrolliertem Bluthochdruck oder nach einer Brustoperation vorab ärztlichen Rat einholen."
}

[
  "faq" => App\Entity\Faq {#4962
    -news: Doctrine\ORM\PersistentCollection {#4961 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4959 …}
    #id: 5783
    #createdAt: DateTimeImmutable @1757569532 {#4964
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#4963
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#4957 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8224
  +faq: App\Entity\Faq {#4962
    -news: Doctrine\ORM\PersistentCollection {#4961 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4959 …}
    #id: 5783
    #createdAt: DateTimeImmutable @1757569532 {#4964
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757569532 {#4963
      date: 2025-09-11 07:45:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#4957 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin unterscheidet sich die Box-Atmung von der 4-7-8-Atmung?"
  "answer" => "Beide Methoden dienen der Entspannung, doch die Box-Atmung nutzt gleich lange Phasen, während die 4-7-8-Atmung längere Halte- und Ausatemphasen für eine tiefere Entspannung vorsieht."
]

App\Twig\Components\Ui\RawFaqComponent {#8268
  +question: "Worin unterscheidet sich die Box-Atmung von der 4-7-8-Atmung?"
  +answer: "Beide Methoden dienen der Entspannung, doch die Box-Atmung nutzt gleich lange Phasen, während die 4-7-8-Atmung längere Halte- und Ausatemphasen für eine tiefere Entspannung vorsieht."
}

[
  "class" => "relative"
  "primaryMuscles" => []
  "secondaryMuscles" => []
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8196
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8278 …}
  +primaryMuscles: []
  +secondaryMuscles: []
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8241 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8277 …}
}

App\Twig\Components\Ad\AdSquareFluid {#9751
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#9865
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Isolation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9873
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9946
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitness"
  "url" => "/de/ubungen/sport/5-fitness"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9973
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9997
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/de/ubungen/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10021
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10045
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "containerClass" => "hidden lg:flex items-center justify-center my-6"
]

App\Twig\Components\Ad\AdSquareFluid {#9789
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#7905
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10097
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#10137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-689f1a90dbb1e?video=1"
  "parameters" => [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  "defaultWidth" => 350
  "defaultHeight" => 700
]

[
  "class" => "hidden md:block"
]

App\Twig\Components\Ui\WidgetEmbed {#10173
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-689f1a90dbb1e?video=1"
  +parameters: [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  +defaultWidth: 350
  +defaultHeight: 700
}

[
  "name" => "check"
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

[
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

App\Twig\Components\Media\Icon {#10211
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

[
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

App\Twig\Components\Media\Icon {#10244
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Box-Atmung"
  "description" => "Die Box-Atmung, auch bekannt als Quadratatmung oder Vier-Phasen-Atmung, ist eine strukturierte Atemtechnik, die der Entspannung, Konzentrationssteigerung und Stressbewältigung dient. Sie basiert auf einem klaren Rhythmus aus vier gleich langen Phasen: Einatmen, Atem anhalten, Ausatmen und Pause, jeweils in der Regel vier Sekunden lang. Dieser gleichmäßige Ablauf reguliert das vegetative Nervensystem, reduziert Stressreaktionen im Körper und unterstützt einen Zustand innerer Ruhe. Die Technik findet Anwendung in Yoga, Meditation und Achtsamkeitspraxis, wird aber auch von Leistungssportlern und Einsatzkräften genutzt, um geistige Klarheit und Belastbarkeit zu fördern. Regelmäßiges Üben verbessert die Konzentration, reduziert Angstgefühle und stärkt die emotionale Kontrolle im Alltag. Darüber hinaus trägt die Box-Atmung zur Erhöhung des Lungenvolumens bei und fördert ein besseres Bewusstsein für den eigenen Atemrhythmus. Da keinerlei Hilfsmittel erforderlich sind, kann sie überall praktiziert werden – ob zur Stressbewältigung im Alltag, zur Vorbereitung auf den Schlaf oder zum Wiedererlangen von Fokus in intensiven Phasen. Die Methode ist sowohl für Anfänger als auch für erfahrene Praktizierende geeignet und bietet einen einfachen, aber wirkungsvollen Ansatz, um Achtsamkeit, Ruhe und allgemeines Wohlbefinden zu fördern."
]

[
  "class" => "content-container"
]

App\Twig\Components\App\PageSharer {#10284
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/689f1a90dbb1e-box-atmung"
  +title: "Box-Atmung"
  +description: "Die Box-Atmung, auch bekannt als Quadratatmung oder Vier-Phasen-Atmung, ist eine strukturierte Atemtechnik, die der Entspannung, Konzentrationssteigerung und Stressbewältigung dient. Sie basiert auf einem klaren Rhythmus aus vier gleich langen Phasen: Einatmen, Atem anhalten, Ausatmen und Pause, jeweils in der Regel vier Sekunden lang. Dieser gleichmäßige Ablauf reguliert das vegetative Nervensystem, reduziert Stressreaktionen im Körper und unterstützt einen Zustand innerer Ruhe. Die Technik findet Anwendung in Yoga, Meditation und Achtsamkeitspraxis, wird aber auch von Leistungssportlern und Einsatzkräften genutzt, um geistige Klarheit und Belastbarkeit zu fördern. Regelmäßiges Üben verbessert die Konzentration, reduziert Angstgefühle und stärkt die emotionale Kontrolle im Alltag. Darüber hinaus trägt die Box-Atmung zur Erhöhung des Lungenvolumens bei und fördert ein besseres Bewusstsein für den eigenen Atemrhythmus. Da keinerlei Hilfsmittel erforderlich sind, kann sie überall praktiziert werden – ob zur Stressbewältigung im Alltag, zur Vorbereitung auf den Schlaf oder zum Wiedererlangen von Fokus in intensiven Phasen. Die Methode ist sowohl für Anfänger als auch für erfahrene Praktizierende geeignet und bietet einen einfachen, aber wirkungsvollen Ansatz, um Achtsamkeit, Ruhe und allgemeines Wohlbefinden zu fördern."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#10292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10314
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10338
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10361
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10384
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10453
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

[
  "containerClass" => "content-container my-4"
]

App\Twig\Components\Ad\AdHorizontalFluid {#10500
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10555
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#10547
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#10589
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#10621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#10644
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10667
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#10736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10759
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#10782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5747 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}