How to extend your attention span with breathwork
Our attention span is shrinking, here’s what we can do about it.
According to research by OnePoll, 49% of 18 to 24-year-olds say they lose focus on a task in under a minute.
I don’t need a poll to know that my attention span shrank as soon as I started using social media. So what can we do about it?
Focusing on specific tasks or ideas without being easily sidetracked is becoming more and more difficult. It’s hard to slow down and focus.
Personally, I love speed, but it comes at a cost.
A major cost is feeling overwhelmed. When we have so many things to focus on, it’s hard to focus at all. We can feel clouded and confused—like we just played a game of dizzy bat.
Fortunately, there are practices to help extend our attention span.
Increased attention span is actually a foundational pillar in all breathwork and meditation practices. But some techniques are particularly effective for training attention.
Here are two simple but powerful breathwork exercises you can do while sitting at your desk.
Breath Counting Meditation
For this technique, focus on your breath by counting each complete cycle—inhale and exhale—up to ten, then start over. If you lose track, gently bring your attention back to one.
Pay attention to where you feel the breath most clearly—the tip of your nose, the rise and fall of your chest, or the expansion and contraction of your belly.
I like to focus on my belly because it reminds me of a Buddha belly. You may prefer a different focal point.
The key is to choose a spot, stick with it, and when you become distracted, bring your awareness back to your breath.
Alternate Nostril Breathing (Nadi Shodhana)
This technique is known for balancing the nervous system and sharpening focus. Here’s how to do it:
Sit comfortably with your spine straight, but relaxed. Rest your left hand on your lap.
Use your right thumb to close your right nostril and inhale slowly through your left nostril.
Close your left nostril with your ring finger, release your right nostril, and exhale slowly through the right.
Inhale through the right nostril, then switch again—closing the right nostril and exhaling through the left.
Continue this for 6 cycles, focusing on each inhale and exhale.
This practice calms the mind, improves concentration, and creates a sense of balance—helping you stay focused longer.
Be sure to not get too caught up on “getting it right.” There’s multiple ways to practice these exercises.
By integrating these breathwork techniques into your daily routine, you can train your brain to focus more deeply and extend your attention span over time.
The more you practice, the easier it becomes to stay present, whether you’re working, learning, or listening to a friend.
Try it now. See how your focus shifts.
Thank you for your attention.
-Jake Twomey