Deep breathing improves focus, clarity and performance everyday, and it can be particularly important during life’s more challenging moments.
Cabrera and Trout do it before they step into the batter’s box. Federer and Nadal do it before they serve. And the best business people do it before meetings and presentations.
They all take simple deep breaths. Controlling your breathing is essential for optimal performance and it’s one of the easiest ways to quickly gain focus, lower stress, and enhance mental acuity.
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. Health expert, author, and physician, Dr. Andrew Weil suggests these breathing exercises. Try them next time you feel your heart or your mind racing:
The Stimulating Breath (also called the Bellows Breath)
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is super simple and takes almost no time. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. This exercise is a natural tranquilizer for the nervous system.
Breath Counting
For something a bit more challenging, try your hand at breath counting, a technique much used in Zen practice. Sit in a comfortable position with the spine straight and head inclined slightly forward.
Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary. Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.” Try to do 10 minutes of this form of meditation.
The rush of oxygen to your brain and vital organs keeps them energized and ready for any challenge. Whether you’re delivering a presentation at the local Chamber of Commerce, trying to cinch your next big job, or teeing off at the Member-Guest, take a deep breath to gain a winning edge.
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