The Benefits of Deep Breathing for Focus and Learning
Acquiring the skill of utilizing focus and learning is no small feat–even for adults. We constantly seek ways to maintain focus and increase our learning potential. We go to our search browsers and ask, “How to focus better?”, “Ways to help me focus” or “What can I do to increase focus?” One method that encourages better focus and learning capacity is the utilization of deep breathing.
The physiology behind deep breathing and its positive effects lies in the realm of the nervous system. Oftentimes when we feel that we are unable to focus it is due to our bodies being in a sympathetic or a fight or flight state. When the body is in this state, the heart rate can be higher, the blood pressure can be higher and things like leg shaking, pencil tapping and restlessness can start to appear. But, the next question that arises is, “how does deep breathing help me focus?”
Through deep breathing, the parasympathetic or–rest and digest–state of the nervous system is activated. The primary reason this occurs is due to the stimulation of the Vagus nerve. This nerve is one of the primary nerves of the parasympathetic nervous system and breathing–especially the exhalation phase–activates it. Another way that this nervous system is activated is due to the very slight increase in carbon dioxide that occurs during the process of deep breathing. Carbon dioxide (CO₂) can help the body relax as it encourages the dilation of blood vessels–allowing more blood through flow throughout the body. Deep breathing can also decrease cortisol levels, which is a hormone that is more commonly known as the stress hormone. When the cortisol levels decrease, then that parasympathetic–rest and digest–nervous system gets activated. Lastly, the change in heart rate variability–or HRV–is affected. In short, this means that the heart rate will be more steady which lets the body reach the conclusion that, “things are okay.” These are few of the several other ways that deep breathing promotes exiting that sympathetic state.
But, how are being in a relaxed state, learning and focus connected? When the body is relaxed, it allows the brain to function efficiently and to sustain a better level of focus which can lead to better learning capabilities. With the decrease in mental stress, the brain is able to not be in “alert” mode so it can have prolonged focus to other things–such as having sustained attention. Being in that parasympathetic state also allows for better emotional and mental regulation. When the mind has better emotional regulation there is less room for it to fall prey to the many distractions that exist. This allows the connection between deep breathing, increased focus and increased learning to be made. All of these different effects that can take place while deep breathing provide insight into how both focus and learning can be enhanced.
For a final thought, as an adult we may expect that children are young and stress-free…but, imagine how stressful it would be to have to figure out lift. Yes, we all did this. But, as adults we are in the position to attempt to understand how difficult this would be and then help them live more relaxed lives. We should be striving to raise the children of today, who are the adults of tomorrow, to be healthier than us–both physically and mentally.
