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