The Science Behind Focus and Attention
Even though it may be frustrating when you find yourself struggling to focus, remember that your brain has to work hard to hold attention on the right thing at the right time. The brain’s ability to focus involves complex chemical interactions and synchronized neural activity.
What the Brain Focuses On
The human brain is remarkably adept at sifting through vast amounts of information, both external and internal, to determine what’s important. While our brains process what’s happening around us on autopilot, our prefrontal cortex exerts top-down control over attention, allowing us to consciously direct our focus toward information we deem important based on our goals and intentions. As all this brain activity happens in split seconds, the brain also triggers focusing mechanisms based on current needs and priorities.
When the brain begins prompting the body to enter a hyper-focused state, chemicals flood the body, starting with norepinephrine. This chemical promotes sustained attention and task-relevant decision-making. Additionally, the dopamine system becomes engaged which contributes to the sense of motivation and anticipation of upcoming rewards following deep focus.
The Body’s Response to a Focused State
When we enter a focused state, also known as an aroused state, several key processes occur in our brain and body. In the brain, neurons begin firing in synchrony, particularly in the gamma frequency range (30-150 Hz). This synchronized activity helps the relevant information “rise above the noise” of irrelevant stimuli. At the same time, there’s a temporary downregulation of the default mode network, which is associated with mind-wandering and self-reflection. This allows for deeper concentration on the task.
Physiologically, the body often enters a state of relaxed alertness known as a flow state, though more research still needs to be done exploring this phenomenon and how it’s triggered. Heart rate and breathing may slow and become more regular, muscle tension might decrease, and external distractions seem to fade away. This flow state theoretically allows for efficient cognitive processing and can lead to improved performance on the task at hand. The combination of these neural and physiological changes creates the subjective experience of being “in the zone,” characterized by intense concentration, a sense of effortlessness, and even a distorted perception of time.
What Can Impact Our Ability to Focus?
Remember, your ability to focus isn’t fixed — it’s a skill you can improve with practice and by taking care of your overall brain health through good sleep, stress management, and a healthy lifestyle.
Several factors can make it harder for our brains to focus:
- Distractions: A busy environment can interrupt our brain’s focusing process. Excess noise, visual stimuli, and even physical clutter can all make it more challenging to focus when it matters most.
- Mental overload: When we try to juggle too many tasks, our brain struggles to coordinate its focusing abilities effectively. If the brain isn’t given enough time to rest, it’s more likely to become overloaded.
- Lack of sleep: Not getting enough rest can impair the brain areas and chemical signals required for good focus.
- Stress: When we’re stressed, it’s harder for our brain to quiet down the daydreaming network, making deep focus difficult.
- Attention disorders: Conditions like ADHD can affect how well our brain regulates attention and filters out distractions.
Understanding how the brain focuses and potential hurdles can help us create better environments and habits for focusing. It also guides scientists in developing treatments for attention problems and ways to enhance our cognitive abilities.
Explore the Top Three MindGym Bio Lessons for Boosting Mental Clarity
Maintaining high attention levels when appropriate can allow individuals to perform well even in risky situations. Lumena developed MindGym to create a unique training environment for the mind. Within MindGym, you are guided through lessons that focus on breathwork, mindfulness, and self-reflection. MindGym provides a fully immersive environment, encouraging you to give their undivided attention within the session experience.
To improve focus, our team recommends working through and mastering three specific bio lessons. Each lesson provides a practical tool you can practice within MindGym and use in day-to-day life to heighten mental clarity and improve overall cognitive performance.
Bio Lesson 4: Belly/Chest Breathing
Jannell MacAulay, Ph.D, U.S. Air Force Veteran | Warriors Edge
Belly breathing, also known as diaphragmatic or deep breathing, is a technique that involves breathing deeply into the lungs by expanding the belly and chest. To practice this, one inhales slowly through the nose, allowing the belly to expand first, followed by the chest. The exhale is then released slowly through the mouth, with the chest lowering first, then the belly. This method of breathing activates the parasympathetic nervous system, triggering a state of relaxation that can lower heart rate, blood pressure, and cortisol levels. Belly breathing can help you focus by creating an experience that allows your body to relax and recharge so you’re prepared for the next stressful event when it occurs.
On the other hand, chest breathing, also known as thoracic or shallow breathing, involves primarily using the intercostal muscles to expand and contract the chest during respiration. While diaphragmatic breathing is generally considered more beneficial for overall health and relaxation, chest breathing can have specific benefits for focus and alertness in certain situations.
When engaging in chest breathing, the upper chest expands as you inhale, with little movement in the abdomen. This type of breathing is often associated with the body’s fight or flight response, which can increase alertness and readiness for action. For short-term focus and concentration, chest breathing can be beneficial as it tends to activate the sympathetic nervous system, leading to increased heart rate and heightened awareness. This can be particularly useful in situations requiring quick thinking or rapid responses, such as during intense physical activities or when facing immediate challenges.
By understanding the differences between these two types of breathing, you can practice each and know when to implement them to enter and recover from aroused states.
Bio Lesson 5: Visual Focus
Jannell MacAulay, Ph.D, U.S. Air Force Veteran | Warriors Edge
In this session, you’ll learn to blend breath control with visual focus, enhancing both relaxation and mental clarity. Belly breathing, or diaphragmatic breathing, triggers the parasympathetic nervous system, promoting deep relaxation. As you inhale slowly, expanding the belly and chest, they also practice visual focus—bringing their attention to a calming point in the environment or within their mind. This connection between breath and sight helps maintain stillness, much like in other focus sessions.
Conversely, chest breathing, a faster, shallower method, activates the body’s fight-or-flight response. While the breath quickens and the chest expands, participants are encouraged to shift their visual focus, training themselves to stay alert and engaged in more demanding scenarios. This dual practice of breath and sight control helps participants manage their mental states—using belly breathing for recovery and chest breathing for heightened focus.
Bio Lesson 6: Body Scan
Jannell MacAulay, Ph.D, U.S. Air Force Veteran | Warriors Edge
A body scan is a mindfulness meditation technique that involves systematically focusing attention on different parts of the body, typically moving from head to toe or vice versa. In this session, MindGym will guide you through performing a body scan. You’ll begin by focusing on your breath. Starting at one end of the body, you will direct your attention to that specific area, observing any sensations without judgment. This could include temperature, pressure, tingling, pain, or even the absence of sensation. After a few moments, you shift your attention to the next body part, repeating the process until you’ve “scanned” the entire body.
By repeatedly redirecting attention, the body scan may help strengthen the “attention muscle,” improving overall focus abilities. Body scans also improve emotional regulation by encouraging trainees to observe bodily sensations without judgment, leading to a more balanced relationship with emotions and physical stimuli. Plus, body scans improve the ability to observe, and even control, one’s own thought processes, which is crucial for maintaining focus and redirecting attention when it wanders.
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