Boosting Workplace Productivity: How Breathwork Enhances Focus and Memory

How did your “to-do” list look this morning when you started work?

Multi-tasking for mid-lifers doesn’t stop at home, the workplace is just as challenging. Being able to prioritise and focus your attention is a vital skill.

While you may be familiar with the fact that breathwork is a great way to boost your mood and improve stress resilience, did you know that there are also studies to show that breathwork has a positive impact on cognitive performance?

How Breathwork Improves Focus

One of the most significant benefits of breathwork is its ability to increase focus. Regulated breathing can help boost oxygen levels in the brain, ensuring that it operates at peak performance. By engaging in focused breathing exercises, you can improve mental clarity, stay grounded, and maintain attention on the task at hand.

A study conducted with students at a French business school found that after just two minutes of deep breathing exercises, their performance on a decision-making task improved by nearly 50%.[i]

Breathwork is also a powerful stress-buster. When we are stressed, our bodies release cortisol, which impairs cognitive function and makes it harder to concentrate. By activating the parasympathetic nervous system through breathwork, we reduce cortisol levels, which helps lower stress and anxiety. As a result, you’re able to stay calm and focused, even in high-pressure situations.

For example, during a busy day at work, taking a few minutes for a simple breathing exercise can help you reset and refocus. This increase in focus directly translates into higher productivity, whether you’re working on a challenging project, reviewing important documents, or participating in a team meeting.

How Breathwork Boosts Memory

Breathwork isn’t just about improving focus - it can also enhance memory. Deep breathing and slow, intentional breath exercises promote better circulation, ensuring that the brain receives optimal oxygen and nutrients. When the brain is well-circulated, it can process and retain information more efficiently.

There’s also a direct link between deep breathing and memory retention. Research has shown that when we engage in deep, slow breaths, we activate the hippocampus—the part of the brain responsible for memory and learning. In fact, when it comes to actual structural changes in the brain, some studies suggest that mindfulness meditation (such as breathwork) may actually increase grey matter density in the hippocampus. [ii]

Another study in The Journal of Alternative and Complementary Medicine explored how diaphragmatic breathing exercises helped improve working memory and executive function. Participants who practiced controlled breathing demonstrated better task performance, particularly in memory-related tasks. [iii]

All of this is good news for those who struggle to put a face to a name, or perhaps dabble in a pub quiz – but what does this mean for the workplace? From remembering key details during presentations to recalling important deadlines or data, it’s clear to see how breathwork can provide a natural way to boost memory retention and recall.

Benefits Beyond Focus and Memory

The advantages of breathwork go beyond just improving focus and memory. Regular practice can help reduce stress and anxiety, regulate emotions, and improve overall well-being. By activating the parasympathetic nervous system, breathwork helps promote a state of calmness and balance, which is essential for maintaining a healthy work-life balance.

Additionally, the clarity and relaxation gained from breathwork can improve your emotional resilience, giving you the tools you need to handle whatever your day’s work throws at you. The integration of breathwork into your daily routine not only helps you work more efficiently but also nurtures your mental health in the long term.

Ready to explore an improved memory?

While much of the research is still developing, it’s clear that breathwork plays a significant role in reducing stress, increasing focus, and potentially improving memory. Practices like deep breathing, alternate nostril breathing, and diaphragmatic breathing can be particularly beneficial in enhancing cognitive function, especially when stress reduction is a key factor in improving memory.

 If you’d like to explore the principles of breathwork, drop me a message, or why not check out my free, mini-course Breathwork 101?

[i] Source: https://www.bbc.co.uk/programmes/articles/1mW6885X3N2gKnVjXT00KCj/how-to-reset-your-brain-with-your-breathing

[ii] Source: https://knowablemagazine.org/content/article/mind/2018/peering-meditating-mind

[iii] Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC7911752/