14 Indoor Air Quality Hacks: Breathe Easier for Better Sleep & Focus

3. Nasal Breathing

Breathing through the nose rather than the mouth has significant benefits for both sleep and focus. Nasal breathing filters, warms, and humidifies the air, which is gentler on your lungs. It also promotes the production of nitric oxide, a molecule that enhances oxygen delivery throughout the body. By encouraging a slower and more controlled breathing pattern, nasal breathing can reduce snoring and sleep apnea symptoms, leading to more restful sleep. During the day, it supports cognitive function by maintaining optimal oxygen levels in the brain, thus enhancing concentration and mental clarity.

4. Box Breathing

Box breathing, or square breathing, is a technique used by Navy SEALs to maintain calm and focus under pressure. It involves inhaling, holding the breath, exhaling, and holding again, each for four counts. This method helps regulate the autonomic nervous system, reducing stress and enhancing mental clarity. Practicing box breathing can be particularly useful before sleep to quiet the mind and during the day to maintain focus and composure. By integrating this technique into your daily routine, you can improve your ability to manage stress and enhance your overall cognitive performance.