How can you improve your focus and concentration with breathing exercises?

1 Diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing, is a technique that involves deeply inhaling and exhaling from your abdomen rather than your chest. This helps activate the parasympathetic nervous system, which is responsible for relaxation and recovery. Practicing diaphragmatic breathing can lower your heart rate, blood pressure, and cortisol levels, while also increasing oxygen intake and brain function. To perform diaphragmatic breathing, sit or lie down comfortably with one hand on your chest and the other on your belly. Then slowly breathe in through your nose, allowing your belly to rise as you fill your lungs with air. After that, slowly exhale through your mouth, feeling your belly fall as you empty your lungs of air. Repeat this process for 5 to 10 minutes or however long you feel comfortable. You can do diaphragmatic breathing anytime you need to relax, calm down, or clear your mind.

3 Box breathing

Box breathing, also known as four-square breathing, is a technique that involves breathing in a square pattern. This helps you regulate your breathing rhythm, calm your nervous system, and improve your attention span. Box breathing can reduce stress, anxiety, and fatigue while increasing mental alertness, confidence, and performance. To practice box breathing, sit comfortably with your spine straight and eyes closed. Breathe in slowly through your nose for a count of four, filling your lungs with air. Hold your breath for a count of four and then breathe out slowly through your mouth for a count of four, emptying your lungs of air. After holding your breath for another count of four, you have completed one cycle. Repeat this cycle 4 to 8 times or as long as you feel comfortable. You can do box breathing anytime you need to cope with stress, anxiety, or pressure or improve your focus and concentration.

4 Breath counting

Breath counting, also known as zen breathing, is a technique that encourages mindfulness, awareness, and concentration. Practicing breath counting can help to quiet your mind, reduce distraction, and improve memory, learning, and comprehension. To do this, sit comfortably with your spine straight and eyes closed or slightly open. Then, breathe normally through your nose without trying to control your breath. Count one with each exhale until you reach ten; then start again from one. If you lose count or get distracted, simply go back to one and begin again. Breath counting is a useful tool for when you need to focus, meditate, or study.

5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?