Breathing exercises for focus.

For focus, Oxigen’s plans start with Box Breathing, Coherent Breathing and Mindful Breathing. Box Breathing gives you a steady rhythm to focus on. Mindful Breathing is noticing the natural breath without counting or pacing, and coming back when the mind wanders.

Which techniques, and how well is each studied?

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

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

Mindful Breathing

Noticing the natural breath without counting or pacing, and coming back when the mind wanders. Breath awareness is the core of mindfulness practice, which has a large research base for stress.

Rest 60sEarly research · grade CPremium

Alternate Nostril

Breathing through one nostril at a time, switching sides. A classic yoga practice for steadiness before meditation. Early studies are small but encouraging.

In 4s · Out 4s · In 4s · Out 4sEarly research · grade CPremium

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

Compare them

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. Box Breathing, 4 min
2. Coherent Breathing, 6 min
3. Mindful Breathing, 5 min
4. Box Breathing, 4 min
5. Alternate Nostril, 5 min
6. Energizing Breath, 2 min
7. Coherent Breathing, 6 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.

More guides

Everyday stress6 techniques Winding down for sleep5 techniques Feeling more awake4 techniques Beginners8 techniques

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