It may seem odd to devote a post to the art of breathing. It is, after all, something we do reflexively, and if you’re reading this than you have proved to be very good at it. But I’ve been noticing more writing and discussion on breathing techniques as a path toward some benefit, such as increased focus, or relaxation. I wanted to share two such techniques with you in case you’re interested in sharper focus or deeper relaxation.
We all know that breathing techniques are not remotely a trend. As long as humans have been seeking deeper calm or preparing themselves for peak performance there have been breathing techniques. We might attach new words to ancient ideas, but they are ancient nonetheless.
Focus
I read this article at the Harvard Business Review written by Chade-Meng Tan describes what became the most highly-rated course inside Google, where Meng works (for an entertaining “About Me” page, visit Meng’s here). The course was called “Search Inside Yourself”, and his article focused on the idea of a “mindful breath”. Many of us have also heard the term a “cleansing breath”, but the idea is the same: to be present. Here’s an excerpt to give you a better idea:
“My colleague Karen May, vice president at Google, developed the ability to mentally recharge by taking one “mindful breath” before walking into every meeting. It takes her roughly six seconds, and in that time she brings her full attention to one breath, resetting her body and mind.”
I think some of us (ok – me) have a natural resistance to concepts like this. Seems a little new-agey. Could lead to drum circles.
But that resistance, that voice, isn’t particularly helpful. Plus, lets face it: taking six seconds to focus on a mindful breath will only take six seconds, so we’re not talking about some big time commitment.
The idea is to be in the present. I loved this idea from Meng:
“The psychological reason is that when you put your attention intensely on the breath, you are fully in the present for the duration of the breath. To feel regretful, you need to be in the past; to worry, you need to be in the future. Hence, when you are fully in the present, you are temporarily free from regret and worry. That’s like releasing a heavy burden for the duration of one breath, allowing the body and mind a precious opportunity for rest and recovery.”
Anyhow, take a deep breath and then check out the article.
Relaxation
Many people have a need to relax or calm themselves in certain situations. I was lead to the 4-7-8 breathing technique because, like millions of people, I have a hard time sleeping. For some, they have a hard time falling asleep at the beginning of their night. Others (Me!) have no problem falling asleep at the beginning of the night, but if they wake up they become immediately alert and have a hard time returning to sleep.
The 4-7-8 breathing technique has been popularized by Dr. Andrew Weil, a well known doctor who focuses on holistic health. For background on the technique, read here. Once you have more background on the technique, you can watch the video below to see it in action.
I personally didn’t find this to be a miracle cure to insomnia – if there was one, it would have been discovered a long time ago. But I did notice that it helped me become more relaxed and “ready” to fall asleep.
Bonus Information: The folks over at Groom + Style have a great article on the science and methods of breathing techniques. You can find it here.
A balanced life is one that emphasizes health as a key part of a happy, productive life. Getting focused and getting relaxed at the right times can help.
Good luck!
I am a business leader in the tech industry and write about leadership, innovation, and personal effectiveness. 