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Guide · 4 techniques

Breathing exercises to feel more awake.

Four gentle techniques for feeling more awake, each with its evidence grade.

To feel more awake, Oxigen’s plans start with Energizing Breath: longer, fuller in-breaths and shorter out-breaths, through the nose, sitting tall. It is a gentle way to feel more awake, based on how breathing rhythm affects alertness; it is not yet studied as its own technique.

Which techniques, and how well is each studied?

Energizing Breath

A gentle wake-up: longer, fuller in-breaths and shorter out-breaths, through the nose, sitting tall. A gentle way to feel more awake. Based on how breathing rhythm affects alertness; not yet studied as its own technique.

In 4s · Out 2sTraditional · grade TFree in Oxigen

Right-Nostril Breathing

Breathing in through the right nostril and out through the left. In yoga tradition, the right nostril is the energizing side, often practised in the morning. Research on it is still early.

In 4s · Out 6sEarly research · grade CPremium

Coherent Breathing

Smooth, even breathing at about six breaths per minute, roughly 5 seconds in and 5 seconds out. Breathing around six breaths a minute is one of the best-studied ways to raise heart-rate variability, a marker of relaxation.

In 5s · Out 5sWell studied · grade AFree in Oxigen

Box Breathing

A breathing rhythm with four equal sides: in, hold, out, hold. Popular with people who perform under pressure. A steady rhythm to focus on. Early studies suggest it may help steady your body's response to stress.

In 4s · Hold 4s · Out 4s · Hold 4sEarly research · grade CFree in Oxigen

Intense traditional practices (Kapalabhati, Power Breathing, Bellows Breath) are in the app only, after a health check and a readiness check. They aren’t right for everyone.

Compare them

TechniqueRhythmEvidenceSessionIn Oxigen
Energizing BreathIn 4s · Out 2sT · Traditional1, 2, 3 minFree
Right-Nostril BreathingIn 4s · Out 6sC · Early research3, 5, 10 minPremium
Coherent BreathingIn 5s · Out 5sA · Well studied3, 6, 10, 15 minFree
Box BreathingIn 4s · Hold 4s · Out 4s · Hold 4sC · Early research2, 4, 6 minFree

Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition. How Oxigen grades evidence.

What a first week can look like

  1. Energizing Breath, 2 min
  2. Right-Nostril Breathing, 5 min
  3. Energizing Breath, 2 min
  4. Coherent Breathing, 6 min
  5. Energizing Breath, 2 min
  6. Right-Nostril Breathing, 5 min
  7. Box Breathing, 4 min

An example. In Oxigen a short quiz builds the plan: it also weighs your experience, time and health answers, and leaves out anything that isn’t right for you.

Before you start

Sit or lie somewhere comfortable. Everything starts at the gentlest setting; stop and breathe normally if anything feels uncomfortable. Each technique’s page says who should take care with it.

Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.

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Updated November 15, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.