How to improve concentration

Concentration is having agency over what we pay attention to. And that gets increasingly difficult in our tech-savvy world where multiple elements are constantly vying for our attention and translating it into money. It means our ability to concentrate, and focus has also reduced. It is an inevitable outcome of enjoying the benefits of technology, but not all hope is lost. We must step up, adjust and incorporate habits that keep us in top shape as far as concentration is concerned.?

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Here are five ways you can improve your focus and concentration and stay ahead and in charge of what you pay attention to.

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1. Eye Exercises

Eyes are powerful agents as you can use them either calm yourself or feel more alert.

Eye gazing exercises like Trataka effectively improve alertness and concentration levels. Trataka is a preliminary meditation technique in which you stare/gaze at a single object for a definite period. For example, this object could be a candle flame, a black dot on white paper or a white dot on black paper. Eye gazing exercises help settle the mind and create a strong foundation for meditation. These are also great for students or learners who can benefit by practising these by gazing at the tip of a pen/pencil before their study session. Not only do these exercises help improve memory, but they also improve concentration. Because these exercises narrow your field of vision, making the object of attention more evident and everything else blurry. This is what we want to achieve when we want to concentrate on one particular topic fully.?

Equally, if you're feeling stressed or overwhelmed, you can use your eyes to induce relaxation. You can accomplish it by doing the opposite – instead of focusing sharply on one object, expand your vision. Look outside at the horizon or a vast expanse of space, and try to take in the entire scene in front of you. Don't gaze at one thing but allow your eyes to take in all details, including from the sides of the eyes – use your peripheral vision. It will help you relax and calm down the nervous system and can be helpful if you're overworked and have spent a long time working on something and your productivity is now reducing. Take a break, look at a lovely scene, walk around a bit and then get back to work; your concentration and, therefore, your productivity will be better.

2. Breathing Exercises

Just like your eyes can induce relaxation and improve focus, so can your breath. And breathing exercises or pranayama practices need no introduction.?

One of the best breathing exercises to improve concentration is Kapalbhati. It is a powerful cleaning Kriya, often practised before pranayama/meditation. A vigorous breathing exercise that energizes the body and mind while also immensely improving concentration. Many of my students who otherwise struggle with meditation find immediate relief and improved focus after 2-3 rounds of Kapalbhati. To learn more about this practice, you can download by eBook here.

However, if you're feeling tired and low on energy or have existing heart or BP issues, you can try deep Diaphragmatic breathing instead of Kapalbhati. To practice this, take a comfortable breath in, allow the belly to expand as you inhale naturally and then slowly let go of the breath, taking as long as is comfortable for you. The key here is to increase the length of your exhalation – it will make all the difference to your practice. Also, those with a history of smoking or breathing issues can exhale with their lips slightly apart, as in pursed-lip breathing. Watch my video here to learn more about this technique.

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3. Yoga Asana

When we have excess energy, too many ideas and an active and enthusiastic mind, concentrating can be difficult even after using eye and breathing exercises. In this case, you'll benefit by practising Hatha or Vinyasa Yoga for 20-30 mins. Hatha Yoga is traditional yoga with slow grounded movements and a strong focus on the breath. It is usually preferred by those who are intense and do a lot of thinking/data/strategy work.?

Vinyasa yoga is a modified form that includes flowing, dynamic, dance-like movements. It requires more endurance as there are fewer breaks, and practice is continuous. It is preferred by those with an anxious nature or those who enjoy more creative / communications-oriented work.?

Practising yoga can help settle and calm the mind, and you will notice the difference in the first session. So, if you want to tap into the potential of your subconscious mind and have been struggling with meditation, make Yoga Asana a regular part of your routine. If you need help with where to get started, then look up my curated collection of 100+ Yoga videos here on Yoganama TV.??

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4. Embracing stillness

Sometimes we need stillness more than movement, and you will be the best judge of that. This comfortable stillness is best experienced in Shavasana. The yogic practice of simply lying down on the mat with hands loosely by the side and legs slightly apart. It is the act of completely letting go and almost melting into the ground. Since you're lying down, it's easier to come into a state of peaceful stillness which helps with meditation, focus and concentration.

Contrary to popular belief, not everyone likes savasana; it makes people extremely restless. And every yoga teacher has at least one student who will get up in the middle of the practice, unable to stay in that state. If you are this person, you need to spend more time practising asana and increase the intensity of your practice slightly.?

One of the best ways to practice Shavasana is to practice a Body scan along with it. Try it with my guided practice of 61-point relaxation .

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5. Personalising your practice

I've given two options for each of the exercises above – both are diametrically opposite. For the eyes, one exercise enhances alertness; the other is to relax and defocus. For breathing, one is dynamic and vigorous; the other is slow and relaxed. In Asana, one is gentle and grounding; the other is active and fluid. Even in Shavasana, one is entirely silent and still; the other is guided. Because everyone's needs are unique, no ONE exercise will work for everyone. What YOU need to improve your concentration is relative to your lifestyle and environment and influenced as much by your professional as your personal life situation. Therefore, feel free to experiment until you find what works for you. Or you can work with a coach or guide to help speed up the process of identifying what is uniquely suitable for you. If you'd like to book a consultation with me, you can do so here.?

Lastly, remember concentration is like a muscle that gets stronger the more we train it. It is natural for our mind to drift, but each time it drifts, you must put in the effort required to bring it back. And you do this repeatedly. As a result, your concentration will steadily improve.?

Namita Piparaiya?is a former corporate executive, she spent over a decade, from management trainee to business head, with leading MNCs including Citibank, Aviva, and Generali. She is now the founder of Yoganama Wellness. The?Well-Balanced Newsletter?is her initiative to bring practical wellness tips to the workplace. Please feel free to connect if you'd like to discuss Corporate Wellness Programs on [email protected] or yoganama.com