Breathing exercises for focus and productivity

Before deep work

Use coherent breathing for 2 to 3 minutes. It creates a clean transition from scattered attention to one task.

Keep eyes open if closing them makes you sleepy. Focus on the timer, then start work immediately.

• Coding: Use 5-5 breathing before opening the editor.
• Writing: Use box breathing before drafting.
• Meetings: Use long exhales before speaking.

Between tasks

Task switching creates friction. A 60-second breathing reset helps mark the end of one task and the start of another.

This is especially helpful after notifications, conflict or a difficult decision.

What not to use

Avoid long bedtime breathing if the goal is alert focus. Avoid intense fast breathing if you need calm precision.

For most knowledge work, coherent breathing is the safest default.