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#HealthBytes: 5 breathing exercises to improve focus, mindfulness
22 Mar 2019
With increasingly packed-up schedules, it is becoming difficult to maintain focus on the job at hand.
Often, as we are (physically) engaged in one activity, our mind wanders to another.
Such loss of focus curbs our productivity.
Not just that, it obstructs our mental health by bringing stress and anxiety.
So, here are 5 simple exercises to improve mindfulness in your daily life.
What is mindfulness?
Fact
Broadly speaking, Mindfulness is the practice of focusing solely on the present moment, without distraction, free of any judgment and rush. In general sense, Mindfulness refers to performing of every activity (no matter the scale or nature of it) with full attention.
Sama Vritti
#1
The Sama Vritti or Equal Breathing technique can help relax the mind, improve mindfulness, and gift you better quality sleep.
To perform, start by slowly inhaling upto a count of four, then exhale on a count of four (using your nose throughout the process).
When this feels easy-peasy with passage of time, try to extend the breath duration to upto 6 to 8 counts.
Abdominal Breathing
#2
To perform this technique, put one hand on your chest, and the other over the belly, then take a deep breath through your nose, ensuring that the diaphragm inflates with enough air to create a stretch in your lungs. Then exhale.
Take 6-10 breaths per minute, for 10 minutes, on a daily-basis to get controlled heart rate, blood pressure, and of course improved mindfulness.
Kapalbhati Pranayam
#3
Brighten up your day by performing the Kapalbhati pranayam (or skull shining breath), as it'll help warm up your body, brush off stale energy, and refresh and relax your mind.
To perform it, slowly, take a long breath through your nose, and then exhale forcefully from the lower belly.
Repeat this 10-20 times.
Practise the exercise daily to enhance mindfulness.
Nadi Shodhana
#4
Nadi Shodhana is great for improving focus and mindfulness.
To perform, start by sitting in a comfortable, meditative pose. Put your right thumb over the right nostril, and inhale deeply through the left one. At the peak of inhalation, close the left nostril using your ring finger, and exhale through the right nostril.
Repeat the exercise, rotating the nostrils.
Continue for 5-10 minutes.
Progressive relaxation
#5
To relax the whole body and mind, perform the progressive relaxation exercise.
Start by closing your eyes, then focus on tensing and easing each of your muscle groups for a couple of seconds, one by one- right from your toes and feet, moving up to thighs, chest, neck, and the eyes.
The exercise will help you reduce stress, anxiety, and score improved focus.
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