Research suggests that focus is shaped by more than what you are thinking, It’s also influenced by what is happening in the body. A study by Dr. Ryan J. Giuliano and colleagues at the University of Oregon, published in Psychophysiology, found that activity in two branches of the peripheral nervous system was associated with differences in attention and task performance. In other words, the body systems involved in activation and settling can play a role in how steady your attention feels on a day-to-day basis.
This doesn't mean there is one ideal body state for focus, or that attention can be switched on at will. Focus is affected by many factors, including stress, sleep, environment, and individual differences. Still, some people find that gentle adjustments, such as how they breathe, move, or structure their space, can make concentrating feel a bit more supported.
In this blog, we’ll explore:
- how the nervous system relates to attention and task performance
- the difference between the parasympathetic (PNS) and sympathetic (SNS) systems
- how to recognize when you may need calmer focus versus more energized focus
- approaches that can support focus by shifting your level of calm or activation
Before You Read: We understand that the information and strategies we share may not feel helpful for everyone. If you are in need of additional support or resources, please reach out to a professional, or connect with our team at contact@layla.care.
Supporting focus by reducing multitasking
Many people try to multitask because work and life demand a lot at once. If you find your attention pulled in several directions, you are not alone. At the same time, research on attention suggests that doing multiple cognitively demanding tasks at once often comes with trade-offs, such as slower performance, more errors, and higher stress. For many people, focus improves when tasks are handled one at a time, with fewer switches in between.
It’s also important to be careful with extreme claims about multitasking. Some studies suggest that frequent task-switching is associated with higher stress and poorer attention in the moment, but it does not mean everyone is harming their brain by occasionally juggling responsibilities. The goal here is not perfection. It’s to give your attention more support, especially when you need steadier focus.
This research points to one helpful frame: attention is influenced by the body’s state. The nervous system has two branches that work together throughout the day:
- Sympathetic nervous system (SNS), which supports activation and alertness
- Parasympathetic nervous system (PNS), which supports settling, recovery, and calm focus
Rather than trying to force concentration, some people find it easier to shift their body toward a state that makes focus more available. Below are a few options that relate to PNS activation. They are not meant to be a checklist, and not every option is a good fit for everybody.
Supporting focus through PNS-friendly habits
The parasympathetic system is often more active when the body senses relative safety and has enough capacity to settle. When PNS activity is higher, many people experience their attention as steadier and less reactive.
Option 1. Use your breath to steady your system
Slow, gentle breathing can support parasympathetic activity for many people. If you want something simple, try breathing in through the nose and lengthening the exhale for a minute or two. The aim is not perfect technique. It’s to give your body a small signal of steadiness.
Option 2. Try light movement
Low-intensity movement can help some people transition into a more focused state. This might look like a short walk, gentle stretching, or a few minutes of easy mobility exercises. Mind-body activities such as yoga, tai chi, or qigong can also be supportive for some people, partly because they combine movement with attention to breath and sensation.
Option 3. Use brief guided pauses
If you don’t have time for a longer break, a short guided exercise can help you reset your attention. Some people use meditation or breathing apps for one to two minutes between tasks. This is not about emptying your mind. It’s a small pause that may reduce mental noise and make it easier to return to what you are doing.
Settling the body for focus (PNS support)
The parasympathetic system is often more active when the body has enough capacity to settle. When this system is more supported, some people notice their attention feels steadier and less reactive.
Option 1. Use your breath to support steadiness
Slower breathing can help some people feel more settled. If you want a simple starting point, try breathing in through the nose and letting the exhale be a little longer for a minute or two. There is no need to aim for a perfect technique. The intention is to create a small pause that can make it easier to return to the task.
Option 2. Try light movement
Low-intensity movement can help some people shift into a more focused state. This might look like a short walk, gentle stretching, or a few minutes of easy mobility. Activities such as yoga, tai chi, or qigong can also be supportive for some people, partly because they combine movement with attention to breath and sensation.
Option 3. Use brief guided pauses
If a longer break is not possible, a short guided exercise can offer a quick reset. Some people use meditation or breathing apps for one to two minutes between tasks. The goal is not to clear your mind completely. It’s to create enough space that returning to the task feels more manageable.
Energizing the body for focus (SNS support)
The sympathetic nervous system is involved in alertness and energy. It often becomes more active when something feels urgent or demanding. This does not mean sympathetic activation is always helpful. For many people, too much activation can make focus harder and increase irritability, tension, or anxiety.
Some research suggests that attention can also improve when activation is in a tolerable range and connected to a clear purpose, rather than driven by fear. The options below focus on that kind of activation. They are not a fit for everyone, and it’s reasonable to use only what feels supportive.
Option 1. Make progress feel more immediate
When a goal is far away, attention can sometimes fade. Some people can find it easier to stay engaged when the next step has a clear, near-term endpoint.
You might try:
- turning a broad goal into one concrete next step you can complete today
- phrasing the next step as an action you will take, rather than something you will avoid
- keeping steps short enough to finish within a few hours or a day or two
- defining what “done” looks like so the endpoint is clear
- taking a brief pause to acknowledge completion before moving on
Option 2. Try brief, higher-intensity movement, if appropriate
More intense exercise can increase sympathetic activation. For some people, short sessions can lead to a clearer or more energized feeling afterward. This varies, and it may not be appropriate if intense exercise worsens anxiety symptoms or is not safe for your health.
If it does feel helpful for you, consider:
- choosing an activity you already know is safe for your body
- starting small and building gradually
- leaving room for rest and recovery
Option 3. Use a manageable cognitive challenge
A short, engaging challenge can sometimes increase alertness without the emotional load of a stressful situation. For some people, puzzles or word games offer a gentle way to “wake up” attention.
Examples include:
- logic puzzles
- word games
- short strategy games
- a timed challenge that still feels light or playful
Keeping it balanced
For many people, finding a steadier focus comes from some combination of settling and activation. You might notice that calming practices help first, or that a bit of activation helps first. If a strategy increases stress or makes focusing harder, that information can guide what you try next.
Layla’s Takeaway Tips
From the start of your day until the end, your brain is taking in far more information than you could ever focus on at once. Finding ways to activate selective attention is what helps you stay oriented. This allows you to notice what matters right now and it lets the rest fade into the background.
In this blog, we looked at how to focus through a body-based lens. When your nervous system is more settled, attention may feel steadier, and when you have a bit more energy and activation, it may feel easier to engage and follow through. The goal here is to not stay in one state all day, but to notice what you need in the moment and choose supports that fit.
A few options to keep in mind:
- Support calm focus (PNS): a slower breath, light movement, or a short guided pause
- Support energized focus (SNS): break work into clear, near-term steps, try a brief cognitive challenge, or add movement when it feels safe and appropriate
- Aim for fewer task switches: when possible, give yourself a single “next step” and return to it after interruptions
If a strategy ends up leaving you more tense or distracted, that is useful feedback. Focus is personal, and the most supportive approach is often the one that feels sustainable in your day-to-day life.
A Message from Layla
If you require any immediate support, please reach out to a professional, or click here to explore our crisis and community resources. If you’d like to inquire about finding mental health support that’s right for you, a member of our team is happy to assist you. You can email us at contact@layla.care for any inquiries, or complete our intake form to reach out to a member of our care team.
