Your Secret Weapon for Hyper-Focus

Hi there, welcome back to The Modern Software Developer. In this issue, I’m talking about your secret weapon for hyper-focus. You might expect I’m announcing some breakthrough drug or supplement, but no, this is free, and you can access it on demand at any time…

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As a software developer, problem-solving and tight deadlines are your bread and butter.

This can create a high-pressure environment, and your ability to focus can be the difference between sinking or swimming.

Thankfully, you have a secret weapon for hyper-focus... Your Breathing…

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Why We Breathe

Are you kidding me? You’re going to tell me about why we breathe…? 😂

You’re right; no, I‘m not. You can’t have come this far in life without knowing that!

However, there are a few things about breathing you may not know.

Breathing represents a unique bridge between the subconscious and conscious mind. Used correctly, breathing can almost be seen as a remote control for not just your mental state but your physical state, too.

In some cases, deliberate use of the breath can help us alter states that would otherwise only be autonomic.

Deliberate breathing can help shift your mood, create focus, reduce anxiety and fight stress.

With regular practice, these effects can overflow from your breathing practice and significantly impact your life around the clock…

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Optimise Your Breathing

The software industry loves a bit of optimisation, but did you know you can optimise your breathing?

Most of us are "overbreathers", taking way more breaths per minute than we need.

This overbreathing can lead to reduced oxygen delivery to our brains and tissues; when your brain doesn’t receive enough oxygen, it becomes hyper-excitable, causing difficulty focusing and anxiety.

The simplest change you can make is to use your nose for breathing rather than your mouth.

Why the nose? Well, it offers more resistance, extending the duration of your exhales and helping you slow down your breathing.

Plus, nasal breathing has some fantastic benefits.

👉 It allows for maximum lung inflation
👉 It warms the incoming air, which is healthier for your lungs
👉 It produces nitric oxide to help with blood vessel dilation, which helps to remove waste, deliver nutrients and relieve sinus congestion efficiently.

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Breathing and Sleep

Now, let's talk about nighttime breathing. A big part of being able to focus is getting enough rest and not feeling too tired.

Ever heard of sleep apnea? It's when your breaths become too shallow or infrequent during sleep, causing you to wake up frequently. It's not a recipe for a good night's rest.

If you snore, wake up tired, or have a morning headache, it might be time to consider some solutions. There are ways to tackle this issue and improve your sleep quality, from CPAP machines to taping your mouth (yes, it's a thing! I’ve even tried it!).

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Box Breathing:

Box breathing is a technique to help you regain control over your breathing and reduce the effects of overbreathing.

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Here's how it works:

You follow a simple pattern of inhale-hold-exhale-hold, done repeatedly, just like tracing the sides of a square. You chose a set duration for each section:

👉 Inhale - (4 seconds)

👉 Hold - (4 seconds)

👉 Exhale - (4 seconds)

👉 Hold - (4 seconds)

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How long each side lasts is a personal thing, so experiment with it. Start with 3 seconds for each side, building up to 4 or 5 seconds, whatever feels comfortable. Remember, it shouldn’t be difficult, so don’t overdo it.

Your breath matters more than you might think. Take a moment to consider how you're breathing and whether there are small changes you can make to breathe easier and feel better.

You can give this technique a try using my Breathwork Simulator.

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Breathing for Hyper-Focus

When it comes to focus, we are all a bit different. You’ll hear me say this a lot regarding many different topics, but what works for one person might not work for another…

So, with this in mind, you have a couple of options as far as breathing to achieve focus is concerned, and would you believe it? It’s going to depend on your context…

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Mind Racing

If you’re struggling to focus because your mind is racing and you almost feel like you have too much energy, then you’ll want to do something similar to what we’ve already talked about to shift more into a parasympathetic state.

Box breathing can work, or you could try:

4, 7, 8 Breathing

The key to this is, firstly, slowing down your breathing and, secondly, extending the exhale. Both help that shift into a parasympathetic state.

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Here's how it works:

👉 Take a deep inhale through the nose for 4 seconds…

👉 Hold on to that breath for 7 seconds…

👉 Slowly release for 8 seconds…

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You can use my Breathwork Simulator to help guide you through it.

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Tired and Lacking Energy

On the flip side, you might be struggling to focus because you’re feeling a little tired and lacking energy.

This requires something a bit more upbeat, shall we say…

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Cyclic Hyperventilation (Win Hof)

You can use a technique called cyclic hyperventilation to increase alertness and enhance focus. This is the kind of breathing “The Iceman” does in his wim hof method. (We are skipping the ice baths!)

The concept is straightforward – it involves a controlled series of rapid, deep breaths. By taking forceful inhales followed by exhales, you essentially induce a state of hyperventilation.

What's intriguing is the physiological response this triggers.

Hyperventilation during cyclic breathing activates the release of adrenaline in your brain and body.

This adrenaline rush can have a remarkable impact on your alertness and capacity for focus. It's like revving up the engine of your concentration and attention.

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Here's how it works:

👉 Take a deep inhale through your nose, immediately followed by a deep exhale, either actively or passively, through your mouth.

👉 Repeat this sequence a total of 25 times.

👉 After completing those 25 cycles, fully exhale until your lungs are completely empty and hold your breath for 15-30 seconds.

👉 Repeat this entire process for up to 5 minutes.

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Now, here's the interesting part. During or right after completing the exercise, you might feel a bit tingly or even agitated. That's because the adrenaline surge is kicking in.

However, over the next few minutes, you'll notice a significant improvement in your focus and attention.

While cyclic hyperventilation can momentarily increase stress, it's worth noting that with repeated practice, you can train yourself to stay calm even in agitated states.

*Disclaimer

A word of caution: If you're prone to panic attacks or have high anxiety, it's advisable to use this technique with care. Also, never attempt cyclic hyperventilation near or in water or while driving. Passing out is a potential risk which could lead to dangerous situations. Always prioritise safety and your own wellbeing. Remember, you’re responsible for your wellbeing, no one else.

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Final Thoughts

Maintaining focus as a software developer is something many of us are striving for. We want to be efficient with our time and get as much done as possible while delivering the highest quality.

Unfortunately, our industry and the environments we find ourselves in don’t often facilitate this, and we have to find our own ways of reducing distractions, creating an environment that works for us, and facilitating focus the best we can.

Sometimes, that involves experimenting with new approaches, which I’d consider this to be.

Not that breathing for focus is new. Still, I’ve not heard of too many software developers employing it!

If focus is a struggle for you, bust out your secret weapon.

* To delve deeper into breath work check these two resources which definitely open my eyes on the subject:

• Breath - The New Science of a Lost Art

• The Huberman Lab Podcast

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Remember

It's not selfish to put yourself first; there's nothing more important than your own wellbeing!

Know someone who might find this helpful? Do them a favour and share it with them.

Until next time...