Although the brain only amounts to two percent of your body weight, it uses 20 percent of the oxygen you consume. Your blood is the only source of oxygen to your brain, so activities that increase blood flow or the amount of oxygen in your blood deliver more to your brain, boosting mood and energy. You can do this using a simple breathing exercise and a few changes in diet.
Breathing for a More Active Brain
Step 1
Sit upright with your back unsupported in a comfortable chair. It is important to have good posture with a straight spine to avoid placing pressure on your diaphragm, the muscle that draws air into the lungs. It can help you focus if you can find a place that you can avoid distractions for a few minutes.
Step 2
Breathe deeply, taking several seconds to inhale through your nose, holding your breath for several seconds, and then exhaling slowly through your mouth. Pause again for a second or two before taking your next breath. Continue this for two to three minutes until you feel relaxed. Andrew Weil M.D. recommends a four second inhale, seven second breath hold and an eight second exhale, although you should do what you find most comfortable.
Step 3
Relax as many of your muscles as possible, slowly from head to toe. Visualizing each muscle growing heavier and lengthening can help if you're having trouble. Continue to maintain good posture with your back upright. You're reducing muscle tension and stress that can cause vasoconstriction, narrowing of the blood vessels and limit blood flow.
Step 4
Breathe in and out quickly through your nose for 15 to 30 seconds. This is called stimulating breath or bellows breathing. You should feel pressure in the back of your neck, chest and abdomen and breath sounds should be audible. This increases the amount of oxygen and decreases the amount of carbon dioxide in your blood. You will notice a nice mental boost increasing energy and alertness.
Step 5
Repeat this breathing exercise throughout the day whenever you need a boost in energy and focus.
Eating for a More Active Brain
Step 1
Drink adequate amounts of water throughout the day to maintain proper hydration. Dehydration reduces blood pressure and the amount of blood flow and oxygen getting to the brain. The Mayo Clinic recommends that adults consume at least 10 cups of water a day, more in hot climates and intense activities.
Step 2
Avoid eating overly large meals as a full, distended stomach draws a large amount of blood flow during digestion, reducing blood flow to the brain and making you feel lethargic. Consider eating more frequent, smaller meals or healthy snacks throughout the day.
Step 3
Supplement with 50 to 60mg a day of iron for several months. Hemoglobin contains iron that functions to carry oxygen through the blood. According to the Mayo Clinic, iron deficiency anemia reduces the oxygen carrying capacity of the blood and can only be tackled by supplementation. Persistent fatigue, shortness of breath, weakness and headaches can be a sign of a serious condition requiring the care of a doctor.
Step 4
Balance your intake of carbs, cheese and meat with lots of fruits and vegetables. According to John M. Berardi Ph.D. high intake of meats, carbs and cheese without fruits and vegetables can leads to metabolic acids building up in your blood stream, a condition called acidosis that can lead to vasoconstriction, a tightening of blood vessels leading to reduced blood flow.
References
- "Brain Energy Metabolism: An Integrated Cellular Perspective"; Pierre J. Magistretti, Luc Pellerin, Jean-Luc Martin. 2000.
- "Breathing: Three Exercises"; Andrew Weil, M.D.
- "Dehydration: Causes"; Mayo Clinic. 2009.
- "Iron Deficiency Anemia: Treatments and Drugs"; Mayo Clinic. 2009
- "Covering Your Nutritional Bases: The Importance of Acid-Base Balance"; John M. Berardi, Ph.D. 2008.
