Simple Breathing Techniques to Maximize Focus

Dr Saad Jalal

Breathing is not just a basic life function but also a powerful tool to get control on self. Most of us can have a direct benefit on our nervous system and brain function. Controlled breathing stimulates the parasympathetic nervous system to promote state of calm and relaxation. It reduces stress hormones like cortisol and increases the flow of oxygen to the brain. Consequently, it significantly improves cognitive functions such as attention, memory, and problem-solving skills. 

 

The Truth Behind Breath and Focus 

Breathing affects our neural system and brain function directly; it is not just a basic biological function but in fact much more powerful than that. Parasympathetic nervous system, an amazing part of the brain, encourages calm and relaxation and purposeful controlled breathing activates it further. Through controlled breathing brain receives more oxygen, and therefore plays a vital role to improve thinking skills like memory, attention, and different analytical skills. 

 

Breathing Techniques 

 

Diaphragmatic Breathing Technique 

 

Either sit or lie down in an absolute relaxed manner. 

Put your hands resting on your tummy. 

Breathe in slowly through your nose. Let your tummy expand the diaphragm moves downward. With relative still chest. 

Exhale slowly. Exhale very slowly through your mouth, let the tummy fall in a relaxed manner. Focus and actually try to feel the rise and fall of the tummy with each breath. 

 

Advantage: 

This technique boosts oxygen intake and helps relaxation and makes it easy to concentrate. 

 

Box Breathing Technique 

 

Inhale slowly through your nose till a count of four. 

Hold your breath till a count of four. 

Exhale slowly through your mouth till another count of four. 

Hold your breath for a count of four. 

Continue this cycle for a few minutes. 

 

Advantage: 

Undoubtedly, Box Breathing is a powerful technique that quickly reduces stress and improves focus. It fine-tunes your breath to calm and cool your mind. 

 

Alternate Nostril Breathing Technique 

 

Sit comfortably with your spine straight and shoulders relaxed with legs crossed. 

Firstly, use right thumb to softly close your right nostril 

Next, inhale deeply but slowly through your left nostril 

Then, close your left nostril with your right ring finger, and release your right nostril And now, exhale slowly through your right nostril 

Furthermore, inhale through your right nostril, then switch and exhale through your left nostril

Now let this cycle continue for up-to four to five minutes. Remember, as you started with closing right nostril; therefore, end it by closing right nostril to inhale from right nostril. 

 

Advantage: 

It relaxes your body and mind and reduces anxiety to promote total well-being from heart to respiratory functions and brings back your focus. 

 

Breathing 4 + 7+ 8 Technique 

 

Begin with quite inhaling through your nose and count one, two, three & four. 

Next hold your breath and count till seven. 

Now exhale completely through your mouth, with a swish sound and count till eight. 

Repeat this cycle for up-to four times at least. 

 

Advantage: 

It manages stress and anxiety and particularly allows you to calm your mind to enhance focus. 

 

Wrap-Up 

Breathing techniques offer a simple yet effective way to enhance focus and mental clarity and add up many health benefits. Breathing practices like diaphragmatic breathing, box breathing, alternate nostril breathing and 4-7-8 breathing can improve your ability to concentrate and manage extreme stress. Whenever working to focus, take a moment to deeply breath, practice any of the above-mentioned techniques.