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