You can do this via the 2:2:4 breathing technique:

• Close the right nostril
• Inhale through the left nostril for two seconds
• Hold the breath for two seconds
• Exhale from the right nostril for four seconds

Alternatively, try the 4: 7: 8 breathing method:

• Use the diaphragm to breathe in for a slow count of four
• Hold your breath for a slow count of seven
• Breathe out slowly to a count of eight

“It’s important to breathe out for longer than you breathe in or you are in danger of retaining carbon dioxide which causes carpopedal spasm – involuntary muscle contractions in the hands and feet,” Dr Lee added.

What the research says

In a 2023 study, 45 elderly subjects at risk of dementia had their cognitive abilities tested before and after a period of DSB. Those who performed DSB half an hour before learning a new skill retained significantly more information than the groups that did not do the DSB beforehand.

“This benefit was still present 24 hours later. The authors believed that DSB is a simple technique that could be used in the community to help lower the rate of cognitive decline,” explained Dr Lee.

Although more research is needed to understand this process, performing DSB generates the same nerve signals in the areas of the brain responsible for learning new motor skills.

These areas are: the prefrontal cortex, post-parietal cortex, limbic system, and the cerebral motor cortex.

“The prefrontal cortex is also involved in thought processes, and the creation of short-term memory, as well as regulating learning and control of emotions. As a result, they believe there is a close relationship between DSB and cognitive function,” explained Dr Fox.