For a Healthier Brain and Focused Attention, Breathe Like This

An easy-to-use technique you can start doing immediately produces far-reaching and powerful brain benefits. It’s not hard to learn and it has been shown to sharpen your intellectual capabilities and protect the brain as you age. The method: breathing exercises and meditation that elicit measurable effects in brain cells. Keep reading to learn the benefits you can reap. . . It’s well known that excessive stress is a factor in memory and cognitive loss. And likewise, it’s pretty well-known that meditation and similar practices help reduce stress. Now researchers in Ireland have found some new specifics on why these practices can enhance your ability to focus on mental tasks.¹ They’ve identified what they say are the neuro-physical connections that link controlled breathing with boosted cognitive powers. According to these scientists, when you modify your breathing in a disciplined fashion – as people do during mindfulness practice and meditation – you influence the release of noradrenaline in a very important part of your brain, a part of the brain called the locus coeruleus. The hormone acts as a vital chemical messenger that focuses your attention when you embark on an ambitious mental challenge – when you learn new information, for instance. Under noradrenaline’s influence, the brain’s neurons form new interconnections. "Practitioners of yoga have claimed for some 2,500 years that respiration influences the mind,” says researcher Michael Melnychuk, a Ph.D. candidate at Trinity College Dublin. “In our study, we looked for a neuro-physiological link that could help explain these claims by measuring breathing, reaction time, and brain activity in a small area in the brainstem called the locus coeruleus, where noradrenaline is made.” According to the researchers, noradrenaline is a crucial modifier of the brain’s activities. If you are overwhelmed by stress, noradrenaline is over-produced and puts you on edge, blurring your focus. When noradrenaline production lags, you feel lethargic, which likewise impairs your mental clarity.

Aim for “Just Right” Goldilocks Amount of Noradrenaline

The ideal, then, is to avoid either too much or too little noradrenaline. When you hit the “sweet spot” your memory becomes hi-def, your emotions stabilize and your intellectual agility goes into high gear. “Our attention is influenced by our breath and it rises and falls with the cycle of respiration,” says Melnychuk. “It is possible that by focusing on and regulating your breathing you can optimize your attention level and likewise, by focusing on your attention level, your breathing becomes more synchronized (with your brain activity)." The fact that doing controlled breathing and meditation improves the function of the locus coeruleus may also help prevent Alzheimer’s disease and other causes of memory loss as you age. Research at the University of Southern California suggests that this section of the brain may be “ground zero” for the development of Alzheimer’s disease.²

Important, but Vulnerable

Researcher Mara Mather notes that neurons from the locus coeruleus extend axons (branching extensions) out into large areas of the brain that help maintain a great deal of the brain’s blood supply. She says its high level of connectedness makes it a central player in cognition, but also makes it more vulnerable to being harmed by toxins and infections. She points out that the locus coeruleus is the first brain area that falls victim to the accumulation of toxic protein tangles called tau which are considered an indicator of Alzheimer's disease. She also explains that noradrenaline restricts brain inflammation and moderates over-stimulation from other neurotransmitters that can kill neurons and accelerate the development of Alzheimer's. To be sure, there are a great many studies on the benefits of meditation. These recent ones add to our knowledge. These are the first studies I’ve personally noticed that flag the locus coeruleus and the effects of meditation on it. The brain has a great many compartments!

Try It, You’ll Like It

This type of research confirms my own experience – I have found that a few relaxed and focused breaths can often help me ease through stressful situations without losing my cool. And the long-term effects of giving it 20 minutes a day are life-changing. You should try it too and look for instructions on breathing techniques that are easy to find on the Internet.  Even aside from the immediate relaxing benefits, the long-term effects of controlled breathing should help keep your memory stronger.

Summary

Breathing and meditation aren’t just for relaxation—they’re tools for optimizing brain health. Recent studies reveal how these practices regulate noradrenaline production in the locus coeruleus, a brain region linked to memory, focus, and resilience. By maintaining a balanced level of this vital chemical, you can sharpen your mind, stabilize emotions, and protect against Alzheimer’s. Incorporating 20 minutes of controlled breathing into your daily routine may yield powerful, long-term benefits for your brain.

Frequently Asked Questions

How does controlled breathing affect the brain?

Controlled breathing regulates the production of noradrenaline, a chemical that enhances focus, memory, and cognitive performance.

What is the locus coeruleus, and why is it important?

The locus coeruleus is a small but critical brain region that produces noradrenaline, influencing attention, learning, and emotional balance.

Can controlled breathing prevent Alzheimer’s disease?

Research suggests that regular breathing exercises may reduce brain inflammation, strengthen neuron connections, and slow the development of Alzheimer’s.

How much time should I spend on breathing exercises daily?

Experts recommend practicing controlled breathing or meditation for 20 minutes a day to see significant benefits.

Where can I learn effective breathing techniques?

You can find free tutorials online, such as guided videos on platforms like YouTube, to help you start breathing exercises immediately.