Breathing to help you focus
Starting is often the hardest part. A brief breathing reset can lower the friction.
Use this routine before a short focus sprint.
If you want to act immediately, use the tool first. Then return here to build a routine.
Start Focus TrainingPractical steps
Two-minute start routine
Take six breaths: inhale 4, exhale 6.
Pick one small task and set a 10–15 minute timer.
Keep it realistic
Short and repeatable beats long and inconsistent.
Use a visual timer to reduce time blindness.
Next steps
Suggested next stepsBreathing Exercises
Return to the pillar hub and choose the next guide.
Box breathing step-by-step
A simple four-count pattern for calm and steady focus.
Coherent breathing for steady calm
A slow, even rhythm designed for steadiness rather than urgency.
Breathing for sleep
A calm breathing routine to support sleep onset.
Breathing before exams
A short breathing routine to steady focus before tests or assessments.
Breathing for sensory overload
Gentle breathing steps to support regulation during sensory overwhelm.
Quick FAQs
Do I need to focus for 25 minutes?
No. Start with a shorter sprint that feels doable.
Can I use this at school?
Yes, with teacher agreement and a quiet cue.
Is this helpful for ADHD?
Many people find it useful, but adjust to your needs.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.