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Breathing Exercise To Help You Regain Focus

Anytime you need to add clarity, refocus your attention or relax after a bout of stressful activity, try practising a three-part breathing exercise.

Focus is like an unruly toddler. One minute it's playing nicely with his toy, another he's running around the room throwing tantrums and ignoring any requests for order. And the trick here is to get his attention as quickly as possible, switch his attention so he complies with your requests yet again.

The three-part breathing exercise does exactly that. It stops you from going into a rabbit hole of procrastination and lost focus and clarity. It stabilises your mind before it runs away from you. And you need is 5 minutes of your time.

The way we breathe, in other words, directly affects the chemistry of our brains in a way that can enhance our attention and improve our brain health.” - Science Daily

There are a few simple rules you need to follow in order to gain real benefits from it.


  1. Sit down comfortably on a chair with your back straight and your feet shoulder length apart.

  2. Put your hands on your knees, palms up.

  3. Relax your shoulders, chin and neck.

  4. Close your eyes and open your mouth ever so slightly to avoid clenching your jaws.

  5. Release tension from your body by tensing and relaxing it a few times.

  6. Put one hand on your belly or slightly above it.

The Practice

  1. Breathe in through your nose and fill your lungs with air.

  2. Hold your breath on a count of four (could be increased with practice).

  3. Breathe out slowly through your nose.

Repeat a few times. As extra oxygen starts swimming through your body, the focus and concentration will return. This exercise will also calm your nervous system as your body relaxes. #breathing, #relaxation, #calm

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