Incorporating conscious breathing to strengthen executive presence
" Conscious breathing is the key to focus.
By mastering your breath, you master your mind, and by mastering your mind, you master your learning. "
Unknown
Breathing better impacts our brain—and transforms our life! Improving our breathing plays a crucial role in our ability to learn, remember, and manage emotions. Yogis have known this for millennia, and neuroscience is increasingly proving it.
The link between breathing and cognition
Have you ever noticed that it's easier to remember something while inhaling through your nose than while exhaling through your mouth? I invite you to try it before continuing to read.
Recent studies¹ have shown that our breathing patterns can influence our ability to retain and process information.
In fact, inhaling through the nose seems to stimulate the olfactory bulb in the brain, thereby boosting cognitive activity—especially in regions involved in learning and memory, such as the hippocampus and the prefrontal cortex.
The link between exhalation and action
On the other hand, exhalation appears to be linked to action. Experiments have shown that voluntary action is often triggered during exhalation, suggesting a connection between breathing patterns and our tendency to act outwardly.
This correlation between breath and behavior raises fascinating questions about how our breath can influence our actions and emotions.
So, if you're preparing for a public speaking event or an important meeting, take a moment for a few deep breaths, counting to 3 on the inhale and 6 or even 9 on the exhale. This can help you refocus on your goal with greater clarity.
The Wim Hof breathing method
Dutch extreme athlete Wim Hof, known as “The Iceman,” developed a breathing technique that bears his name, which increases blood oxygen levels through controlled hyperventilation.
It’s a form of active meditation inspired by Tibetan monks’ practice called Tummo, where one stays fully present and focused on their breathing.
This mouth breathing activates the sympathetic nervous system, putting the brain into “performance mode.”
Its benefits include:
Increased energy
Improved focus and concentration
Enhanced physical and athletic performance
Breathing to master attention and emotions
By better understanding these mechanisms, we can harness the power of breath to boost concentration, memory, and emotional regulation.
Practices like cardiac coherence, which aims to synchronize breath and heart rhythm, offer an effective way to improve mental well-being.
Sophrology, with periods of controlled breathing and physical relaxation followed by positive visualization, helps raise awareness of one's feelings, emotions, and potential.
Personally, I practice around 30 minutes of conscious breathing every day, using the well-known 3-3-9-3 pattern:
Inhale for 3 counts, hold with full lungs for 3, exhale for 9, and hold with empty lungs for 3.
I also enjoy practicing Wim Hof breathing when I need a boost of energy or when facing a significant challenge, whether physical or emotional.
A growing interest in schools
The French Ministry of Education has been exploring these practices in recent years, often driven by a common observation:
Students are tired, struggle to concentrate, and find it hard to stay attentive in class.
Through conscious breathing, they learn to turn inward and filter out surrounding noise. They experience inner calm and discover silence, a state conducive to relaxation, better focus, and easier learning.
At the same time, they learn to manage stress and pause before reacting in conflict situations.
Conscious breathing thus becomes a tool for serenity—and better learning.
To the surprise of many teachers, students eagerly participate in these exercises and even request them when they feel the need—especially before tests or after recess.
In the end, conscious breathing, like mindful meditation, is a powerful and relatively simple tool to implement in daily rituals to enhance both cognitive and emotional functioning.
So next time you're feeling overwhelmed or struggling to focus, take a moment to breathe deeply. You might be surprised by the results.
#breathing #learning #emotions #neuroscience #yoga #awareness
¹ D. H. Heck et al., The Rhythm of Memory: How Breathing Shapes Memory Function, J. Neurophysiol., 2019.