Enhance Focus | 3 Minutes

Welcome to this quick 3-minute focus protocol,

Designed to get you deeply concentrated and ready for your next task.

Grab a seat,

Sit up straight,

And let's get started.

Beginning with one round of two-mouth breathing.

Big inhale through the nose,

And a shorter exhale out of the mouth.

It goes something like this.

After 30 seconds,

You end with a breath hold on the last exhale.

Starting in 3,

2,

1,

Go.

Halfway there.

Breath hold after your last exhale,

And hold for 15 seconds.

Big inhale,

Hold.

Now breathe normally.

Moving on to 15 seconds of fire breathing.

This is a rapid inhale and exhale through the nose,

And it goes like this.

Take a normal breath in,

Exhale,

And go.

Halfway there.

Now end on an exhale and hold.

Moving on to our visual focus exercise.

Find a spot no bigger than a coin.

The goal is to stare at this spot with 100% of your attention for 60 seconds.

Blink as needed,

And make sure you breathe normally.

Ready,

Lock in,

60 seconds starting now.

And now you're ready for the next task at hand.

You've got this.