The Breathing Hack That Enhances Focus and Lowers Cortisol Fast
We're a society constantly on the move, and it's wearing us down. Between early morning commutes, nonstop Slack pings, and never-ending to-do lists, most guys are running on fumes. Sure, you might squeeze in a game or catch a few minutes of your favorite show, but real downtime? Practically nonexistent. That's where breathwork comes in. Yeah, we know—sitting down to 'just breathe' sounds like some crunchy wellness trend. But here's the thing: It actually works. Straightforward breathing techniques can lower stress and dial in your focus.
There are tons of ways to lower stress, but one technique stands out for its surprisingly powerful, almost instant calming effect. Alternate nostril breathing, also known as Nadi Shodhana, is exactly what it sounds like: You breathe in through one nostril while closing the other, then switch sides. It might seem simple, but this practice does wonders for calming your nervous system and restoring focus.To start, block your right nostril and inhale, then block the left and unblock the right, and exhale.
Inhale through the right and then block the right and exhale from left.
Keep repeating for 5-10 minutes (with 10 minutes being the most optimal amount of time to achieve nervous system balance).
"I always recommend trying to tune in to yourself and feel what that balance means to you. Mark at what minute you feel best, seeing as everyone is different," says MJ Renshaw, a breathwork facilitator and the founder of The Being Method. Becoming more accustomed to that alert and calm feeling can teach your body how to arrive there faster and more often.
Each nostril connects to the opposite side of your brain. The left hemisphere handles language and logic, while the right takes care of creativity and spatial awareness. Some studies suggest that alternate nostril breathing may help stimulate both sides of the brain, leading to better balance between analytical and creative thinking, while also calming your nervous system in the process.
"Your right nostril will stimulate the left hemisphere and create sympathetic nervous system activity, while the left nostril will stimulate the right hemisphere and parasympathetic nervous system activity," says Renshaw. "Each hemisphere is responsible for a different way of thinking. Balancing both allows you to be focused and productive, but also use creativity to solve problems and have access to new ideas."Because alternate nostril breathing helps to create more balance in the nervous system, your body produces less cortisol and can function in a more parasympathetic state. When your body is in what Renshaw refers to as a "rest and digest mode," it can help you function better.
"This is when your body will absorb nutrients best, digest with ease, and also do any healing your body needs, for example, detoxing or getting rid of old cells," she adds. "This state is vital for healing and maintaining a healthy body, but it's missing in a lot of people's lives because chronic stress is so common."
The Breathing Hack That Enhances Focus and Lowers Cortisol Fast first appeared on Men's Journal on May 23, 2025
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