1-Minute Breath Practice Boosts Your Energy When Sluggish

Zen Master Rinzai once said, “When hungry I eat; when tired, I sleep. Fools laugh at me. The wise understand.” That's great advice for some, but the boss might not understand if you're dozing off next to the computer!

There are many reasons we can feel drowsy during the day. Such things as our natural body rhythms, lack of sleep, improper nourishment, and after-meal sluggishness are the usual culprits. It is during digestion, for example, that blood goes from the brain to the stomach to aid in digestion. No wonder it's hard to be clear-headed after eating!

Avoid looking like this after mealtime!

Source: Vitaly Grieve / Unsplash

Some cultures allow for a siesta after mealtime. But for those who work in more structured environments, having time to rest when you're tired is nearly impossible. So, what can you do to quickly boost your energy?

Here's the good news: There is a mindful breathing practice that acts like a refreshing breath mint. This breathing "mint" may not tingle your taste buds, but it will tingle your neurons and get you thinking again. In fact, research has linked diaphragmatic breathing to sustained attention levels.

1-Minute Breathing Practice to Boost Energy and Concentration—After Meals or Any Time

What follows is a breathing practice that I like to think of as a "mindful breathing mint" for regaining mental focus any time you feel sluggish or lack concentration. For example, I often used this practice to overcome sluggishness after lunch when I was presenting mindfulness workshops.

It only takes a minute or two and can quickly boost your energy level. First, however, make sure you are eating at times that follow your body’s natural rhythms. If possible, eat when you are hungry, be aware of your physical hunger, and eat moderately.

You can use this practice either before or after returning to your workplace. You can do this practice either standing or sitting in a chair with your back straight.

1. Take a deep breath by inhaling deep into your diaphragm. To do this, you first want to relax the abdominal muscles. When you’re ready, take a long in-breath for 6 to 8 counts. When you breathe into the lower part of the lungs, the lungs, in turn, will press down on the abdominal cavity. This is known as diaphragmatic breathing, and it's why the stomach moves outward when breathing in.
2. Once you notice the stomach moving out, hold your breath for another 6 to 8 seconds.
3. Lastly, very slowly release the breath through the mouth for another 6 to 8 seconds. Take at least four or five breaths like this. This practice will build up heat and energy in your body. Do it until you feel a surge of alertness.

This practice is excerpted from Simply Mindful Meal By Meal, which has 101 detailed mindful practices for finding balance with food, body, and eating.

You might think of this deep-breathing practice as a breath mint that quickly refreshes you. In fact, any time you feel tired during the day, you can quickly re-energize yourself using this deep-breath practice.