5 Easy Ways to Boost Your Energy and Mental Focus
By Ben Grant
Maintaining attention allows us to restructure our inner world in such a way that thoughts, motivation, and emotions that are directly related to our goals will be perceived by the brain as paramount. The ability to concentrate is formed at an early age and contributes to the success of a person throughout his life. During childhood and adolescence, a number of factors can enhance or disrupt the process of developing skills that allow you to hold attention for a long period of time.
With these tips, you can improve your concentration, feel more alert, and do more.
For any work, and especially for mental work, concentration is needed. If you can’t concentrate at all, you feel restless and depressed - take a break for diaphragmatic breathing.
Diaphragmatic breathing is a type of breathing in which the diaphragm contracts, the stomach expands, and the inhalation and exhalation become deeper.
Diaphragmatic breathing calms the Effect of Diaphragmatic Breathing on Attention, Negative Affect, and Stress in Healthy Adults nervous system, reducing the level of the stress hormone - cortisol, increases mind-body practices for posttraumatic stress disorder. Yoga breathing, when compared to attention control, reduces the levels of pro-inflammatory biomarkers in saliva: a pilot randomized controlled trial with inflammation.
How to breathe:
- Sit in a comfortable position, straighten your back, close your eyes. You can lie on your back, gently bend your knees to remove the load from the lower back.
- Take a deep breath, filling with air not only the chest but also the stomach. To feel it, put a palm on it: if it rises when you inhale, you breathe correctly.
- Exhale completely to allow your stomach to retract. Do not retract it on purpose.
- Set a timer and breathe in this way for 5 to 15 minutes.
- During breathing, do not allow extraneous thoughts, focus on the process.
This is the basic diaphragmatic breathing that is used in almost all breathing practices. You can try different options:
- With a delay. Inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds.
- “Through different nostrils.” Close the right nostril with your thumb and inhale deeply through the left, then close the left nostril with your finger and exhale through the right. After several breathing cycles, repeat the same thing in a different order: inhale through the right and exhale through the left.
- With an exhalation lengthening. Always inhale in two counts, and exhale each time lengthen by one count: inhale by 2 - exhale by 2, inhale by 2 - exhale by 3, inhale by 2 - exhale by 4, inhale by 2 - exhale by 5. Then start over, do 2-3 cycles.
Try all the techniques and find out what suits you best. The main thing here is to concentrate on breathing, inhale, and exhale deeply, using the stomach.
Adaptogenic herbs contain substances that do not change the functioning of systems and organs but help the body function normally in difficult conditions. It is believed that these plants work as a molecular vaccine against stress. They cause little stress in the body, as a result of which the nervous system learns to better resist stress factors.
Here are a few herbs that have proven beneficial effects:
- Rhodiola Rosea - increases energy and concentration, fights fatigue, and burnout. Increases attention, speed, and accuracy when working in stressful conditions.
- Prickly Eleutherococcus - reduces mental and physical fatigue, helps fight stress, improves concentration and memory.
- Schisandra Chinensis - struggles with mental fatigue, weakness, increases the time of vigorous work.
- Ginseng ordinary - relieves fatigue, improves cognitive abilities - thinking and learning.
- Ashwagandha (Indian ginseng) - relieves stress, positively affects the central nervous system, improves immunity.
- Basil - relieves: stress and fatigue improve memory, normalizes sleep.
You can use these herbs in tinctures or tablets according to the instructions. Basil can be added to food in the form of spices or eat fresh.
Sometimes in an attempt to relax, you automatically rub your forehead or massage your whiskey. Such a reaction is not accidental. Facial massage helps relieve tension and anxiety, improve mood, and get rid of fatigue. Moreover, it has not only a calming but also a refreshing and stimulating effect.
You can do facial massage even at the workplace, and for this, you do not need a specialist.
This advice is not suitable for everyone, but only for people with a lack of iron. But based on the fact that micronutrient deficiency of 30% of the total population of the Earth suffers from this violation, it will be useful to many people.
If your diet does not have enough iron, the body does not have enough hemoglobin - the iron-containing protein responsible for oxygen transfer. Symptoms of iron deficiency anemia include:
- pale skin;
- chest pain, fast heartbeat,
- short breathing;
- headaches or dizziness;
- cold limbs;
- brittle nails;
- tongue inflammation;
- restless legs syndrome.
Iron deficiency anemia can develop with various diseases associated with blood loss, as well as with a lack of iron-rich foods in the diet.
To make up for the iron deficiency, add more foods rich in this micronutrient and ascorbic acid to your diet. The latter eliminates the negative effect of phytates, polyphenols, calcium, and milk protein for the absorption of iron. Therefore, even vegetarians can very well cover the need for this microelement if they add more vitamin C to the diet (the norm for an adult is 50–70 mg per day).
Work for 90 minutes with a break for rest
Man's sleep is divided into 90-minute cycles. During this time, we manage to reach deep sleep and then get into the recovery REM phase, during which dreams happen. The undulating nature of sleep is explained by a change in brain waves - the electrical frequencies at which our brain works.
Try all of the above methods and then you will feel great. Health, concentration, and energy to you!
About the author:
Ben Grant finished his study last year but is already a true expert when it comes to presenting a text in a creative and understandable manner. Now he’s a writer for TropicHeathClub. Ben is thirsty for knowledge and is always on the lookout for tips to share with his readers.