In the midst of a pressing project or task at work—perhaps it's the weekly Substack article you've been meaning to tackle—have you ever noticed how your attention can suddenly veer off course? One moment, you're dedicated to the task at hand, and the next, your focus is hijacked by an Alex Hormozi YouTube video or an aimless scroll through social media wrestling and jiu jitsu reels. This article is here to help you regain control of your focus and return to center so that you can finally complete that article you've postponed until Sunday.
In today's installment, I'm excited to share a simple yet potent breathwork protocol – a valuable tool that I not only practice daily but also teach to the athletes and clients I work with. Breathwork has been a cornerstone of my physical and mental well-being, and its effects have been-more focus, flow. and presence.
It's important to emphasize the significance of nasal breathing. Throughout the day, about 95 percent of our breathing should occur through our noses, with exceptions during rigorous training or competition. The advantages of nasal breathing are extensive and well-documented; it's a practice that sets the foundation for optimal health. The technique I'm about to introduce is my go-to for personal resets, enhanced focus, and grounding. It's simple, versatile, and incredibly effective, making it a valuable addition to your daily routine.
I want you to consider this: When your mind is in disarray, racing with thoughts, your breath often mirrors that state. They are intertwined, influencing each other in a continuous loop. This can create a feedback cycle that maintains a heightened state of stress. The good news is that the reverse is also true. By taking control of your breath, you can quickly and effectively regain command of your nervous system, leading to a sense of calm and heightened focus.
Triangle Hold Reset:
A cue to ensure a diaphragmic breath is placing your hands on your obliques below your ribs, and feeling your hands expand laterally on the inhale.
Triangle Breathing: Begin with a cycle of Triangle Breathing – Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Repeat this sequence five times, maintaining a smooth and steady rhythm.
Extended Breath Hold: On the final exhale of the last round, hold your breath for a duration of 10-20 seconds. During this breath hold, reflect on something you're truly grateful for. This practice can bring a profound sense of perspective and positivity.
Intention Setting: Following the breath hold, inhale and hold your breath for another 20 seconds or longer if you can tolerate. Use this time to focus your mind on your intentions for the rest of the day. What are your priorities? What do you aim to accomplish? Visualize your goals.
Exhale and Release: Finally, exhale with a sigh, allowing any lingering tension or stress to dissipate. This sigh signals a release, creating a sense of calm, lightness, and heightened focus.
This protocol is incredibly versatile and doesn't demand much time. I personally use it when distractions creep in, and I need to regain my focus to complete a project. It's also a favorite among the athletes I coach, especially before they step onto the mat for competition. If you have additional time, consider extending the practice to 3-5 rounds, transforming it into a meditative exercise.
I encourage you to integrate this protocol into your daily routine. The breath is a remarkable ally on our path to wellness, and by embracing its potential, you're taking a proactive step toward a more balanced and focused life. Try it after you read this article and take notice of your physical and mental state before and after the protocol. Have a great week!