7 Quick Breathing Techniques to Boost Your Focus in Under a Minute! 

Have you ever tried a breathing technique? People often regard the act of breathing as something of little importance. They see it as just an automated action our bodies do without any need to pay attention to it. Of course, this is true, yet breathing can also be a powerful tool to boost your focus, calm yourself down, and take control of your thoughts. We collected our favorite breathing techniques for you. By trying them all, you can see which works best for you! Below, you will find a few inspired by Calm.com.

Note: The content of this article is for informational purposes only and is not a substitute for professional advice. Always consult with a qualified professional for advice tailored to your individual circumstances.

The Benefits of Breathing Techniques

The best thing about doing breathing exercises is their calming effect. By breathing in and out at a steady pace, your nervous system slowly unwinds, and you will feel at peace. It is a simple and free tool to improve your mood and reduce anxiety. On top of that, knowing how to perform breathing techniques can help you navigate stressful moments, such as fighting stage fright or when you feel like you need to speak up.

Easy to Learn

If you search online for ways to be more mindful, you will come across a plethora of different activities. So why would you choose practicing breathing over anything else? Apart from the health benefits mentioned above, breathing techniques are easy to learn and can be performed by anyone. On top of this, nowadays, you will find plenty of online resources, meaning you won’t have to spend a penny learning.

Suitable for a Busy Lifestyle

The good thing about breathing sessions is that they can last as long as you want. Even just a minute can make a difference. This is ideal for busy people to recollect their thoughts quickly and move on with their routine. Whenever you are overly stressed or simply need to reset, try a quick one-minute breathing session and see if you notice a difference.

Compatible with Other Activities

If you are new to this practice and feel a bit uncertain where to begin, we have good news for you. There are good chances you’ve done breathing exercises in the past without even noticing. Have you ever taken a yoga class? This activity incorporates breathing exercises with body movements, so if you have, you already have an idea of what a breathing session is. The same can be said for other mindful activities, such as meditation.

Practice Make Perfect

While some may think breathing is one of the most straightforward exercises, it may come as a surprise that it takes practice to master this skill. The key to unlocking the benefits of the coming techniques is to stay consistent with your routine. Set a reminder on your phone to practice a few minutes each day, and you won’t be disappointed. After all, adding a good habit to your daily routine is a win! So, let´s see these 7 breathing techniques.

Box Breathing

Box breathing is one of the most common breathing techniques. Start by breathing in while counting to four. Then, hold your breath for four counts, followed by an exhale for four, and finally, hold your breath again for four. Repeat the cycle. You can go on for as long as you feel comfortable. This steady pace will make you feel like you are riding a gentle wave. Visualizing a box can help maintain focus, try it!

Extend Your Exhale

Here is another exercise. Sit in a comfortable position and start paying attention to your breath. Whenever you are ready, try to make your exhale longer. Inhale, counting until four, and then exhale, counting up to six. You can try to increase the number of seconds, but initially, just keep it simple. The longer will feel like letting go of all the negativity from your life and resetting your energy for the day ahead.

3-3-3 Rule

Similarly to box breathing, the 3-3-3 rule is all about the consistent breathing cycle. All you need to do is breathe in for three seconds, hold your breath for three, and then exhale for another three seconds. This exercise will feel faster than box breathing, but it’s very effective when you feel stressed and need a quick boost to calm your nerves. Even a few cycles will reset your focus.

Belly Breathing

One of our most favorite exercises is the ‘belly breathing. To perform this technique, you place a hand on your stomach and feel how it slowly fills up with air. You should notice your abdomen rising and falling every time you breathe in and out. Just bring your attention to the movement of your belly, and you will feel gratitude flowing through your body.

Resonant Breathing

This breathing technique is slightly less common but still highly effective. Your goal this time is to complete five full breaths per minute. This means that each breath cycle, consisting of breathing in and out, should last approximately 12 seconds. This technique is guaranteed to slow down time and will make you feel like you are floating in an ocean of peace.

Affirmations

Choose a relaxing or empowering word and keep repeating it while focusing on your breath. You don’t have to say it out loud; it’s enough if your lips gently move while you go through your breathing cycle. To make it more fun, you can time your breathing cycle to match the length of time you are saying the word out, making this exercise even more relaxing.

Alternate Nostril Breathing

Also known as yogic breathing, alternate nostril breathing is an exercise about switching up which side of your nose you breathe in and out through. Start by closing your right nostril with one of your fingers and inhaling with your left one. You can then block your left nostril and exhale with the right one. Always control your breath, and then repeat everything, switching nostrils. This routine will make you feel like you are invoking different parts of your mind, helping you to tune it with your inner self.

This article was inspired by Calm.com.