Free breathwork guide
Breathing exercises for focus
Free breathwork sessions for focus, meetings, deep work, and steady attention.
breathing exercises for focusbox breathing for focusbreathwork for concentration
Focus
4-4-4-4
Pre-Meeting Clear
A 2-minute mental sharpener before you walk in.
BoxFocus
5-5-5-5
Tactical Box (Navy SEAL)
The protocol used in special operations training to stay calm under pressure.
Box
Focus
4-0-4
Alternate Nostril (Nadi Shodhana)
Balance brain hemispheres. The pre-creative-work essential.
Nadi Shodhana (Alternate Nostril)
Focus
5-0-7
Ujjayi (Ocean Breath)
A subtle throat constriction creates an ocean-wave sound. Anchors attention.
Ujjayi (Ocean Breath)Focus
5-5-5-5
Deep Work Prep — 6 min
A six-minute on-ramp to a 90-minute focus block.
BoxFocus
5-0-5
Nadi Balanced — 10 min
A longer hemispheric balance.
Nadi Shodhana (Alternate Nostril)Focus
4-4-4-4
Box — 4 Minute Deep
A standard 4-minute box.
Box
Focus
1-0-1
Rapid Clarity — 2 min
A short stimulating breath when you can't think straight.
Bhastrika (Bellows)Focus
4-4-4-4
Pre-Presentation
3 minutes before you walk on stage.
BoxFocus
4-0-4
Creative Flow Prep
Balance hemispheres before creative work.
Nadi Shodhana (Alternate Nostril)Focus
6-6-6-6
Long Box — 12 min
A long, demanding box session for deep states.
BoxFocus
4-4-4-4
Pre-Call Confidence
2 minutes before a hard conversation.
Box