Andrew Huberman· PhD
this sort of meditation practice has been shown in the study by the Suzuki lab and other studies to really improve people's ability to focus and remain focused
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
this sort of meditation practice has been shown in the study by the Suzuki lab and other studies to really improve people's ability to focus and remain focused
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You would sit or lie down, close your eyes, and you would simply focus on your breathing. Most people are going to benefit from only doing that breathing through their nose, but if you have some sort of obstruction or inability to breathe just through your nose, you could probably also do it by breathing through your nose and mouth or just your mouth. But ideally you would do just nasal breathing for a period of 13 minutes, concentrating on that breathing, and concentrating, meaning bringing your awareness, your so-called interoceptive awareness if you wanted to get really technical about it, your interoceptive awareness to a point just about an inch inside of your forehead.
We talked about behavioral tools, like a meditation that's 13 minutes long done daily specifically to improve your ability to focus, and in fact, there are data to support that it will.
It should be performed every day, but if you miss a day, just go back to doing it. Don't despair too much.
Data based on studies done in Wendy Suzuki's lab at New York University. And of course, Wendy was a guest on this podcast. So you can check out that episode if you like, but studies done in her laboratory point to the fact that a daily, very brief, in fact, only 13 minute meditation can vastly increase focus and focus ability, not just immediately after the meditation practice, but at all other times as well.
In fact, work from Wendy Suzuki's lab at NYU, again, Wendy's been a guest on this podcast. Her laboratory has shown that even a very brief meditation of about 13 minutes, and this would be the sort of quote unquote "classic" type of meditation of eyes closed, focusing on one's breathing. Even a very brief meditation of just 13 minutes or so done consistently, so ideally, every day. But I have to imagine that even if you skip a day, there are still benefits. That sort of meditation can greatly enhance one's ability to focus.
We covered a beautiful data set, not collected by my lab but by Wendy Suzuki's Lab at NYU, that at roughly 10-minute, it's actually 13-minute a day meditation of the sort, where you just focus on your breathing, has been shown to improve focus significantly.