We have all experienced moments of drifting off, lost in our thoughts, feeling “outside” what we are doing, as if disconnected and elsewhere. Whatever the field of activity — work, sport, or otherwise — our brain can leave the present, spin stories and construct scenarios. And it does so constantly, undermining our concentration and efficiency.

Living here and now, fully in the present, allows for sustained focus on the task at hand, disciplined thinking, full mobilisation of our resources, precise and efficient gestures, and physical and mental engagement that supports everyday well-being and performance!

Posture and breathing are a powerful way to reconnect with the present moment.

Proper breathing increases the energy available in the body, maintains brain alertness and delays fatigue; it also helps us regulate our emotions and negative thoughts such as ” I won’t manage it “, ” It’s so complicated I’ll still be at it on Monday “…

Another way to learn to be more “present” is to develop awareness of our posture. At any moment, we can direct our attention to our body and become conscious of our posture. By doing so, we almost immediately interrupt the flow of thought that tends to pull us out of the present moment.

Working on your breathing

It is 3 p.m. at the end of the week. You are tired, yet this file demands your full attention. You catch yourself drifting, no longer understanding what you are reading. Despite your skills, you are no longer in a position to solve anything.

Are you experiencing this kind of situation right now?

Try these two exercises:

· Take a moment now to focus on your breathing: feel the air entering your lungs and your body expanding as you inhale. Breathe at the rhythm that settles naturally. Do not force anything; observe. With curiosity, observe the effect of breathing on your chest, your neck, your limbs and your whole body. Focus on your breathing until you feel a shift in your inner state. When you feel ready, bring your attention back to what you were doing, while allowing part of your attention to remain on your breathing. Notice whether there is any resistance (impatience, scepticism, frustration, procrastination) to devoting a moment to your breath. If your mind resists the interruption of its activity, reassure it that you will return to it in a moment. Reassure it sincerely. Say the words in your head.

· You can also try the square breathing exercise, which will help you recentre in the present moment. This exercise has four equal phases (for example, 4 seconds per phase):

1. Inhale through your nose, with your mouth closed and your jaw relaxed, for 4 seconds.

2. Hold your breath, lungs full, for 4 seconds.

3. Exhale slowly for 4 seconds.

4. Hold your breath, lungs empty, for 4 seconds.

5. Repeat the cycle ten times, or more if you wish.

Follow your breathing as it moves through your body: through the lungs, into the arms, the back, the neck…

Feel free to vary the length of each phase (3 seconds, 5, 10, 30) and observe the differences in your body. Likewise, when you are ready, return to what you were doing.

Working on your posture

You are reading all the messages that flooded your inbox while you were on leave. Gradually, you slump over your screen. You begin to think you are wasting your time and cannot see the end of it. Yet, by lapsing into pessimism, you become less efficient and risk spending even more time on your emails.

What if you went straight back to the task and got it out of the way as quickly as possible?

Your exercise:

Without changing anything about your posture, become aware of the way you are sitting (or standing) right now. Take a moment to mentally “visit” your body: shoulders, back, neck, face, stomach, chest, or any other area that draws your attention. Notice where there is excess energy (for example, tension in the neck) or a lack of vitality (for example, dropped shoulders). Allow your body to adjust your posture. Use your breathing to do this: with each exhalation, release areas of tension; with each inhalation, bring energy back to areas that lack vitality. Do not force anything. Let your body find a more balanced, more restorative posture as you give it your attention and breathe with it. When you feel ready, bring your attention back to what you were doing, while keeping part of your focus on the sensation of your body.

These simple, discreet exercises will enable you to refocus at any time and give your full attention to your task for better everyday performance.

Nikola Sanz, Expert for Le Monde Economique magazine and Consultant at the Centre Efficium