5 Japanese Breathing Exercises To Improve Concentration And Focus

In a world full of distractions, Japanese breathing exercises, known as Kokyūhō, offer a powerful solution for enhanced focus. Rooted in mindfulness and martial arts, these methods are designed to calm the nervous system and centre the mind in the ‘Hara.’ By integrating this deliberate breathing into your routine, you can significantly improve concentration and achieve a deeper state of presence.

5 Japanese Breathing Exercises To Improve Concentration And Focus

Here are five effective Japanese breathing exercises you can use to enhance mental clarity.

1. Nenshin Kokyū (Focused Mind Breathing)

This exercise is designed to rapidly clear mental clutter and anchor your focus.

How to Practice: Sit comfortably with a straight back. Place one hand on your abdomen and the other on your chest.

The Technique: Inhale slowly and deeply through your nose, expanding your abdomen (diaphragmatic breathing). Hold your breath for a count of 3. Exhale completely and slowly through your mouth, letting your abdomen fall, and imagining all unnecessary thoughts leaving with the breath.

Duration: 5 to 10 minutes.

2. Hara Breathing (Seiza Breathing)

‘Hara’ refers to the centre of gravity in the lower abdomen, which, when engaged, brings deep stability and focus. This is often done in the traditional Japanese kneeling posture (Seiza).

How to Practice: Sit in Seiza (or any comfortable posture). Focus your awareness on the hara (about two inches below the navel).

The Technique: Inhale gently through the nose, making the air feel like it is pooling and expanding your hara. Exhale slowly through the mouth, making a soft ‘shhh’ sound as you push the air out from the hara. The inhale should be calm; the exhale should be deliberate.

Duration: 5 minutes, especially useful before starting a demanding task.

3. Kyūjō Kokyū (Nine-Stage Cleansing Breath)

While technically Tibetan/Buddhist in origin, this technique is widely adopted in Japanese mindfulness and martial arts for profound centring. It clears the energy channels and sharpens the mind.

How to Practice: Sit comfortably. Close the left nostril with your thumb.

The Technique:

• Stage 1 (Right Nostril): Inhale fully through the open right nostril. Exhale slowly through the right nostril. (Repeat 3 times).
• Stage 2 (Left Nostril): Close the right nostril. Inhale fully through the left nostril. Exhale slowly through the left nostril. (Repeat 3 times).
• Stage 3 (Both Nostrils): Open both nostrils. Inhale fully through both nostrils. Exhale slowly through both nostrils. (Repeat 3 times).

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4. Ichigō Kokyū (One Breath)

This is a powerful, short technique used in calligraphy and martial arts to achieve complete, immediate focus for a single action.

How to Practice: Sit straight.

The Technique: Take one very slow, deep, and complete inhale, filling the lungs from the abdomen up to the chest. Then, perform a single, long, slow, and controlled exhale. This exercise is repeated only three times to reset and maximise clarity.

5. Mikoshi Kokyū (Visualising Breath)

This combines visualisation with breathing to lock in concentration.

How to Practice: Sit or stand. Choose a fixed point (a candle, a spot on the wall, or a distant tree) to gaze at.

The Technique: As you inhale, imagine drawing light or focused energy directly into your brain/third eye area through your nostrils. As you exhale, imagine that light spreading throughout your body, dissolving any tension or distraction. Maintain a soft gaze on your chosen point throughout the exercise.

Duration: 5 minutes.

Image credits: Freepik

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