Jan 8 • 6M

Focus 4

Free Session: Reset & Focus

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Learn how to breathe better with our guided symphonic breathwork meditations.
Episode details

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


  • Improve Focus

  • Reduce Stress

  • Alleviate Anxiety

  • Aid Performance

  • Improve HRV


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).

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