Deep Breathing: The Secret to Clearer Thinking and Better Decision-Making in Business
Jul 17, 2024
I am excited to share with you a powerful tool that can transform the way you think and make decisions in your business. It’s something so simple yet incredibly effective—deep breathing. But first, let me tell you a story from my own experience as a coach.
A Transformative Experience with Deep Breathing
I remember working with John*, a high-level executive at a bustling marketing firm. John was brilliant and driven, but he was also overwhelmed. His days were filled with back-to-back meetings, tight deadlines, and constant pressure to make quick decisions. He often felt mentally foggy and found it hard to focus, leading to stress and suboptimal decision-making.
During one of our coaching sessions, I introduced John to deep breathing. At first, he was skeptical. How could something as simple as breathing make a difference? But he was willing to give it a try. We started with a basic exercise: sitting comfortably, closing his eyes, and taking slow, deep breaths, focusing on each inhalation and exhalation.
After just a few minutes, John opened his eyes and smiled. He felt a sense of calm and clarity that he hadn’t experienced in a long time. We continued practicing mindful breathing in our sessions, and John began incorporating it into his daily routine. Over time, he noticed significant improvements in his ability to concentrate, think clearly, and make better decisions.
This transformation wasn’t just in John’s mind. It was backed by science, which shows that mindful breathing can have profound effects on cognitive function and decision-making.
The Science Behind Deep Breathing and Cognitive Function
Deep breathing, also known as diaphragmatic breathing, involves taking deep, slow breaths that engage the diaphragm fully. This practice activates the parasympathetic nervous system, promoting relaxation and reducing stress (Jerath, Edry, Barnes, & Jerath, 2006). Here’s how it can improve cognitive function and decision-making:
- Reduced Stress and Anxiety: Stress and anxiety can cloud judgment and impair cognitive function. Mindful breathing helps reduce the production of cortisol, the stress hormone, leading to a calmer state of mind (Perciavalle et al., 2017).
- Enhanced Focus and Attention: By focusing on the breath, mindful breathing trains the brain to concentrate better. This can lead to improved attention and the ability to stay on task (Zeidan, Johnson, Diamond, David, & Goolkasian, 2010).
- Improved Emotional Regulation: Mindful breathing helps regulate emotions, allowing for more rational and less impulsive decision-making (Arch & Craske, 2006).
- Increased Cognitive Flexibility: Regular practice of mindful breathing can enhance cognitive flexibility, making it easier to adapt to new information and think creatively (Moore & Malinowski, 2009).
Scientific Evidence Supporting Deep Breathing
Research supports the cognitive benefits of deep breathing. A study by Zeidan et al. (2010) found that just four days of mindfulness meditation, including deep breathing, improved participants’ attention, cognitive performance, and emotional regulation. Another study by Arch and Craske (2006) demonstrated that mindful breathing reduces emotional reactivity, leading to better decision-making under stress.
Research by Perciavalle et al. (2017) highlighted that diaphragmatic breathing significantly reduces cortisol levels, enhancing emotional stability and cognitive clarity. This finding is crucial for business leaders who often operate under high stress. A study by Jerath et al. (2006) explains how deep breathing influences the autonomic nervous system, promoting a state of relaxation that is conducive to clearer thinking and effective decision-making.
Research by Perciavalle et al. (2017) highlighted that diaphragmatic breathing significantly reduces cortisol levels, enhancing emotional stability and cognitive clarity. This finding is crucial for business leaders who often operate under high stress. A study by Jerath et al. (2006) explains how deep breathing influences the autonomic nervous system, promoting a state of relaxation that is conducive to clearer thinking and effective decision-making.
Moreover, Moore and Malinowski (2009) showed that mindfulness practice, which includes deep breathing, enhances cognitive flexibility, allowing individuals to switch perspectives and approach problems more creatively.
Practical Tips for Incorporating Deep Breathing into Your Business Routine
- Start Your Day with Deep Breathing: Begin your day with a few minutes of mindful breathing to set a calm and focused tone for the day.
- Breathing Breaks: Schedule short breathing breaks throughout the day, especially before important meetings or decisions.
- Deep Breathing Before Presentations: Practice mindful breathing to calm nerves and enhance clarity before giving presentations.
- Deep Breathing During Stressful Moments: Use deep breathing to manage stress and maintain composure during high-pressure situations.
- End-of-Day Reflection: Incorporate deep breathing into your evening routine to reflect on the day and prepare for restful sleep.
John’s Transformation: A Deeper Dive
Let’s revisit John’s journey. After integrating deep breathing into his daily routine, John reported that his colleagues noticed a change. He was more focused during meetings, approached problems with a clearer mind, and made decisions with greater confidence. John himself felt less overwhelmed and more in control of his thoughts and emotions.
From the many stories he told me, one particular incident stands out. During a crucial project deadline, the team faced unexpected challenges that threatened to derail their progress. Instead of panicking, John called for a brief breathing break. The team followed his lead, taking slow, deep breaths together. This simple act helped everyone regain their composure and approach the problem with fresh perspectives. They managed to overcome the obstacles and deliver the project on time.
John’s transformation is a testament to the power of mindful breathing. It not only improved his cognitive function and decision-making but also positively influenced his team, creating a more harmonious and productive work environment.
Suggestions for Business Leaders
- Mindful Breathing Workshops: Bring me in to do a workshop to teach your team deep breathing techniques. Schedule a free call HERE to explore the possibilities.
- Create a Mindfulness Space: Dedicate a quiet space in the office for mindful breathing and relaxation.
- Lead by Example: Practice deep breathing yourself and encourage your team to join you.
- Incorporate into Meetings: Start meetings with a brief breathing session to enhance focus and collaboration.
- Mindfulness Apps: Recommend apps that offer guided breathing exercises for employees to use during breaks.
Mindful breathing is a simple yet powerful tool that can enhance cognitive function and decision-making in a business context. The scientific evidence is compelling, showing that regular practice can reduce stress, improve focus, and enhance emotional regulation and cognitive flexibility. By incorporating mindful breathing into your daily routine, you can transform your thinking and decision-making processes, leading to greater success and satisfaction in your professional life.
As John’s story illustrates, mindful breathing has an impact beyond the individual, fostering a more positive and productive work environment. So, take a moment, breathe deeply, and unlock your mind's potential—one breath at a time.
*For confidentiality purposes, all names and identifying information in the story have been changed to protect the identity and preserve the anonymity of those involved.
References
Arch, J. J., & Craske, M. G. (2006). Mechanisms of mindfulness: Emotion regulation following a focused breathing induction. Behaviour Research and Therapy, 44(12), 1849-1858.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.
Moore, A., & Malinowski, P. (2009). Meditation, mindfulness and cognitive flexibility. Consciousness and Cognition, 18(1), 176-186.
Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., ... & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451-458.
Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597-605.
