Research increasingly shows that one of the most effective tools for regaining focus is right under our noses—our breath. Intentional breathing not only calms the mind but also boosts concentration by directly influencing brain chemistry and attention-related neural networks. This article explores how specific breathing practices can sharpen concentration and how the science of breath impacts our focus.

One of the most accessible tools to anchor ourselves in the present moment is our breath. Mindful breathing helps bring attention back to the here and now, reducing stress and enhancing focus.

Learning to use breath as a tool can unlock a sense of peace and balance, even in the face of stress. The science behind breathwork reveals why certain breathing techniques can shift the nervous system into a calm state, activating the body’s natural “rest and digest” mechanisms.

Breathing is the most natural action we do. Conscious breathing practices can help us calm down, increase our energy levels, and even enter “the zone”—a state of optimal performance where we feel focused, present, and capable of our best work. This article explores the science of breathing to manage stress, elevate energy, and access peak performance.

Stress and anxiety have become a pervasive part of modern life, often pushing our nervous systems into overdrive. From work pressures to personal challenges, these stressors can create a chronic fight-or-flight response, impairing physical and mental health. Fortunately, there’s a simple yet powerful solution: breathwork. By leveraging breathing techniques, we can counteract the stress response and restore balance.

When we are stressed, anxious and afraid, our breathing gets shallow and fast, almost like rapid panting. This breathing pattern can spark and modulate our “fight, flight or freeze” stress response. While critical to our survival in dangerous situations, this response can be crippling in our modern world. Extreme stress, fighting, running away, hyperventilating, or feeling paralyzed rarely serve us.

Mitophagy is the process whereby old and damaged mitochondria are broken down and removed so that your brain and body can function properly and maintain health. It’s an ongoing process that you can influence through proper rest, moving your body, eating well, taking care of your spiritual and emotional needs, and so on—all the positive practices we’ve been exploring.

 Breathing moves oxygen into our lungs and blood and removes carbon dioxide from our bodies. Oxygen gets transported in our blood—bonded to the hemoglobin in our red blood cells—to the working tissues of our body, like our muscle cells or neurone cells in our brain.

Breathwork is a holistic practice that involves using conscious, controlled breathing as a means of promoting physical, emotional, and psychological well-being. It can be done alone or in a group setting and may involve a variety of techniques and approaches.

“People don’t think much about breathing. Of all the things we take for granted, breathing must be number one. It’s our main source of life and energy. When I started focusing on my breathing, I became a stronger athlete and was better able to control my levels of effort and pain.”
— LAIRD HAMILTON