| Your brain needs oxygen -- and lots of | | | | from the bottom to the top. |
| it. Your brain uses up 20% of all the | | | | Inhale and fill up your lungs as though |
| oxygen you breathe in. | | | | they were a pitcher -- from the bottom |
| To play your best game of chess, you | | | | up. |
| need lots of oxygen freely flowing to | | | | Exhale and empty your lungs as though |
| your brain. | | | | they were a pitcher -- from the top |
| 40% of your body's energy is burned in | | | | down. |
| your brain -- probably a lot more while | | | | When that feels easy, start increasing |
| you're playing a game of chess. Oxygen | | | | the times, in the same ratios. That is, |
| is the chief fuel for your body's | | | | inhale for 5 seconds, hold for 20, |
| energy. | | | | exhale for 10. And so on. |
| If a chess tournament were the | | | | Do ten of those deep breaths three times |
| Indianapolis 500, would you rather drive | | | | a day, every day -- and you'll feel |
| a car running on low octane fuel -- or | | | | better, have more energy and play more |
| high octane? | | | | focused chess. |
| Yet most people take in only 20% of air | | | | During a game of chess, tension and |
| they could be inhaling. | | | | stress are your enemy. So is a brain |
| Do some research on oxygen and you'll | | | | starved by oxygen. |
| find that it will also help you lose | | | | Deep breathing just happened to relax |
| weight, fight infections and lower your | | | | your entire body, making you better able |
| chances of getting cancer. Good stuff, | | | | to concentrate on the game itself. Plus |
| but this article is about winning more | | | | it obviously sends more oxygen to your |
| games of chess. | | | | brain, so you can think better and |
| Good systems of exercise and health | | | | faster. |
| include breathing exercises, for the | | | | Just before beginning a game of chess, |
| benefit of your body and mind. Yoga and | | | | you can really improve your |
| pranayama. Tai chi and chi kou. And | | | | concentration through an ancient |
| Pilates incorporates breathing | | | | breathing exercise where you breathe |
| exercises. | | | | through only one nostril at a time, |
| When you take a series of deep breaths | | | | alternating each nostril. |
| before the game starts, then remember to | | | | Cover your right nostril. Inhale through |
| breath deeply and slowly at intervals | | | | your left for a count of 4. Hold for a |
| during the game . . . you're giving your | | | | count of 16. Cover your left nostril and |
| brain the high octane fuel it needs to | | | | exhale through your right nostril for a |
| play your best game of chess. | | | | count of 8. |
| First, you must learn how to breath | | | | Then inhale through your right nostril. |
| properly. You must unlearn what you | | | | Hold for a count of 16. Cover your right |
| think you know. Chances are, you've been | | | | nostril again and exhale through your |
| taught that "deep breathing" means | | | | left nostril for a count of 4. |
| sucking in air through your mouth while | | | | Repeat 3 times -- or until you feel |
| sticking out your chest. Forget that. | | | | relaxed yet mentally focused. |
| Your mouth is primarily for eating, not | | | | Yes, it's more complicated than simple |
| breathing. Breathing is the job of your | | | | breathing. That's why it's so effective. |
| nose. Plus, your lungs are much larger | | | | It's certainly not complicated compared |
| at the bottom than the top. | | | | to playing chess, but it does force you |
| So you want to breath slowly through | | | | to concentration on your breathing, the |
| your nose while gently expanded the | | | | count and the pattern. |
| bottom of your rib cage so you fill your | | | | If your opponent watches you and thinks |
| lungs with air, starting at the bottom. | | | | you're crazy -- so much the better. |
| Inhale gently for a count of 4. | | | | Give your brain the oxygen it needs to |
| Hold for 16. | | | | perform at its best, and it'll reward |
| Exhale slowly through your nose for a | | | | you with the best game of chess you're |
| count of 8. Exhale completely. That | | | | capable of. |
| means slowly contracting your rib cage | | | | |