Breathings

Sixteen rhythms,
each with its own place in the body

A breathing exercise is a count and a place. The count sets the pace — inhale, hold, exhale, hold. The place is where the breath should move, and the figure on screen shows it to you: the belly, the side ribs, the upper chest, or nothing more than the air at the nostrils.

16
Exercises
4
Focus zones
2:30–6:00
Session length
Coherence Breathing in fourbodies — the rib zone highlighted on the 3D figure, with the exhale cue
Try it here

Four counts,
and the room gets quieter

The app's player, running here: the same phase engine, the same figure, the same lit zone. Pick one of four exercises — one per zone — and breathe with it.

Choose a rhythm

Inhale · hold · exhale · hold, in seconds. Anything with a longer exhale settles you; the one with a longer inhale wakes you up.

One exercise from each of the four zones.

Box Breathing
Zone: RibsLevel: Beginner3m
The 3D figure the app uses to show where the breath should move
Ribs
Ready

Breathe wide into the side ribs (360°).

Inside an exercise

Everything you need
is on one screen

A figure that breathes with you

A 3D body on screen, with the focus zone lit up and expanding on the inhale. The ribs open sideways, the belly rounds forward — you can see the shape of the breath before you find it.

The count, phase by phase

Inhale, Hold, Exhale, Hold — named as it happens, with two side bars filling and emptying so you can keep the rhythm with your eyes half closed.

Haptics that carry the phase

A sharp tap on the inhale, a steady hum through the hold, a long fading pulse on the exhale. Enough to practise with the phone face down or your eyes shut.

Found in seconds

Search by name or by zone, filter by intention — Focus, Calm, Sleep, Balance — or keep the ones you return to in Favorites.

Breathings list in fourbodies — search, intention filters and the exercises with their patterns and lengths
Focus zones

Where the breath
should actually move

Every exercise names one zone, and the figure highlights it while you practise. Same count, different place in the body — and it becomes a different exercise.

Belly

Expand the lower belly softly as you inhale.

Long Exhale · 4–7–8 · Triangle · Deep Release · Grounding · Sleep · Recovery

Ribs

Breathe wide into the side ribs (360°).

Box Breathing · Coherence · Energize & Center · Deep Focus · Slow Coherence

Chest

Lift the chest gently without tension.

Chest Expansion · Activating Breath

Nose

Keep attention at the nostrils.

Relaxed Nose Breath · Quiet Breath

The exercises

Sixteen exercises,
sorted by what they do

Focus, Calm, Sleep, Balance, Ground, Release, Energy, Open. Nine of them here, each carrying its count, its zone, its length and its level — so you can choose from the state you are in, not from a name.

FOCUS

Box Breathing

3m

4–4–4–4 · Ribs · beginner

A steady square rhythm to calm the nervous system and sharpen focus.

calmfocusstress
CALM

Long Exhale

4m

4–0–6–0 · Belly · beginner

Lengthen the exhale to invite calm and downshift the body into ease.

calmsleepanxiety
SLEEP

4–7–8 Breath

3m

4–7–8–0 · Belly · beginner

A classic pattern to reduce stress and support sleep. Keep it gentle.

sleepcalmstress
BALANCE

Coherence Breathing

5m

5–0–5–0 · Ribs · beginner

Smooth, balanced breathing often used for regulation and heart–brain coherence.

balanceclaritycalm
GROUND

Triangle Breath

4m

4–4–6–0 · Belly · beginner

Inhale, hold, exhale. A gentle structure for grounding and stability.

groundcalmsteady
CALM

Relaxed Nose Breath

3m

3–0–6–0 · Nose · beginner

A simple nose-focused rhythm to settle the mind quickly.

calmresetmindfulness
ENERGY

Energize & Center

4m

6–2–6–2 · Ribs · intermediate

Longer breaths with short holds to build steadiness and alert calm.

energyfocusconfidence
RELEASE

Deep Release

4m

4–0–8–0 · Belly · beginner

Slow down with a long exhale. Keep it soft and comfortable.

releasecalmtension
OPEN

Chest Expansion

3m

4–0–4–0 · Chest · beginner

Bring awareness to the upper chest—lift softly without tightening shoulders.

openposturebreath

Four seconds in.
Six seconds out.

Breathings ship with fourbodies — alongside Classes, the Asana Catalog, Meditations, Soundscapes and Daily State.

Download on App Store