Find your focus with three activating breathing exercises and a brain-boosting soundtrack.
Focus 4 uses Resonant Breathing & Box Breathing variations to generate laser-like focus and mental clarity, priming you for all forms of deep concentration.
Session Guide
Cadence 1
Resonant Breathing
INHALE (nose) for 4 seconds
EXHALE (nose) for 4 seconds
A simple warm-up breath using an even ratio of inhales to exhales. Smooth breath waves ground the mind and body and prepare us for further breathing.
Cadence 2
Box Breathing
INHALE (nose) for 4 seconds
HOLD for 4 seconds
EXHALE (nose) for 4 seconds
HOLD for 4 seconds
This simple yet powerful breathing pattern is used by Navy Seals as an on-demand stress reliever, helping you stay calm and focused during stressful situations.
Cadence 3
Adapted Box Breathing
INHALE (nose) for 4 seconds
HOLD for 8 seconds
EXHALE (nose) for 4 seconds
HOLD for 8 seconds
This form of Box Breathing uses extended apneas to intensify signals of calm concentration.
Recommended Use
Low Focus
Midday Reset
Before Work
Stressed
Anxious
Before Workout
Benefits
Improve Focus
Reduce Stress
Alleviate Anxiety
Aid Performance
Improve HRV
Technique
Breathe slow and steady breaths while resting your awareness on the rise and fall of your diaphragm. Inhale through your nose, filling your lower diaphragm with air. On the exhale, gently let go through pursed lips or the nose (find which works best for you).
Focus 4