How to breathe well to improve concentration?

Improve your concentration and memory through controlled breathing

In our daily lives, concentration and mental clarity are essential assets, but they can be quickly affected by stress and cognitive overload. (For a complete understanding, do not hesitate to also read our article " Breathing against stress ", very complementary.)

A simple and natural solution to support our brain is breathing. By optimizing the supply of oxygen, controlled breathing improves blood circulation to the brain, thus boosting concentration and memory. Here are some effective breathing techniques, as well as practical tips for incorporating conscious breathing into your routine to boost your alertness naturally.

Why does breathing affect concentration?

The brain consumes about 20% of the oxygen we inhale, and adequate intake is crucial to maintaining optimal cognitive function, especially during times of stress or mental overload. By controlling our breathing, we can increase brain oxygenation, which helps reduce stress, strengthen memory, and promote sustained focus. Targeted breathing techniques also activate the parasympathetic nervous system, which induces a state of relaxation conducive to mental clarity.

1. Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing, or Nadi Shodhana , is a technique borrowed from yoga and meditation. It involves breathing alternately through each nostril, which helps balance the nervous system and improves concentration. This technique is ideal for times when the mind is scattered or overloaded.

How to practice alternate nostril breathing:

• Sit comfortably, close your eyes to refocus.
• Use your right thumb to block the right nostril and inhale slowly through the left nostril.
• Then block the left nostril with the ring finger, release the right nostril and exhale through it.
• Inhale through the right nostril, then block it and release the left to exhale.
• Repeat this cycle for 5 minutes to calm the mind and improve mental clarity.

2. Abdominal (or diaphragmatic) breathing

Abdominal, or diaphragmatic, breathing is a simple technique that reduces stress, increases lung capacity, and provides the brain with maximum oxygen supply. By releasing physical tension, this method also helps improve concentration and memory.

How to practice abdominal breathing:

• Sit with your back straight or lie down comfortably.
• Place one hand on your stomach and the other on your chest to feel the breathing movement.
• Take a deep breath, letting your belly expand without moving your chest.
• Exhale slowly, letting your belly deflate.
• Practice for 5-10 minutes for optimal concentration.

3. The 4-7-8 Method

The 4-7-8 technique is a simple method to calm the mind and refocus attention during times of intense stress. It relies on a specific breathing rhythm that soothes the nervous system and restores mental clarity.

How to practice the 4-7-8 method:

• Breathe in gently through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale slowly through your mouth for a count of 8.
• Repeat this cycle 4 times to release tension and increase concentration.

4. Adopt a good breathing posture

Optimal breathing also involves good posture, which frees the diaphragm and facilitates deeper, more regular breathing. Correct working posture can make a big difference in the quality of your concentration and reduce mental fatigue.

Tips for optimal posture:

• Sit up straight with your feet flat on the floor and your shoulders relaxed.
• Avoid crossing your legs, as this can impede blood circulation and limit oxygenation to the brain.
• Keep the screen at eye level to avoid hunching your back or lowering your head, which could reduce breathing capacity.

This simple posture helps maintain efficient breathing and supports mental alertness, thereby increasing productivity.

5. The Energy Breath (Kapalabhati)

Kapalabhati is a rapid breathing technique, sometimes called “breath of fire.” It is ideal for awakening the mind and increasing energy, especially during times of fatigue or loss of concentration.

How to practice Kapalabhati:

• Sit up straight with your hands on your knees.
• Take a deep breath in through your nose, then quickly contract your abdomen to exhale in short, rapid pulses.
• Practice a series of 10 quick exhalations, rest, then repeat if necessary.
• Caution: This technique is energizing, so avoid practicing it before sleeping.

Tips for incorporating conscious breathing into your routine

Start your day with a deep breath : Taking a few minutes to breathe consciously when you wake up helps you start your day with calm and clarity.
Practice Breathing During Breaks : During breaks at work, perform a few rounds of abdominal breathing to recharge your mental energy and refocus your attention.
Use breathing reminders : Set reminders on your phone to practice your favorite breathing techniques at key times throughout the day.
Consider supportive devices : For those who suffer from nasal congestion, using magnetic nasal strips like Air Vital can facilitate smooth breathing, even during times of stress. These devices allow for better oxygenation, improving concentration and reducing mental fatigue.

Conclusion: conscious breathing for a healthy brain!

Breathing is a powerful tool for optimizing brain function, improving focus, and strengthening memory. By regularly practicing breathing techniques like alternate nostril breathing, 4-7-8, or abdominal breathing, and maintaining good posture, you can significantly improve your mental clarity and reduce stress.

Incorporating these practices into your daily routine can transform the way you handle cognitive overload and moments of intense pressure.

For those who want to go even further, Air Vital Magnetic Nasal Strips offer a convenient solution to maximize the benefits of breathing, improving oxygen delivery and supporting your cognitive well-being. Click here to learn more!