Breathing Spaces
12 themed collections of guided breathing exercises
Breathing Spaces are themed collections of guided exercises organized by goal. Each space contains multiple routines at different durations, quick-start actions, an About section explaining the science, related articles, and schedule templates to build a practice plan.
Explore Spaces
The Spaces page shows all 12 breathing spaces as colorful cards. Each card displays:
- Oxy with a mood: Oxy appears on each card with an expression matching the space's purpose - calm, focused, sleepy, energetic, encouraging, or gentle
- Space name and tagline: A short description of what the space helps you with
- Favorite button: Tap the heart icon to favorite a space. Favorited spaces move to the top of the list for quick access
Favorites are sorted to the top automatically, with the most recently favorited space appearing first. Your favorites sync across devices with Cloud Sync enabled.
The 12 Spaces
Each space is designed around a specific goal and uses breathing techniques backed by science:
Focus Space
"Support concentration and clarity"
Box breathing and controlled patterns that optimize oxygen supply to the brain while reducing mental chatter. Great for deep work, studying, or preparing for meetings.
- Pre-Work Focus (5 min) - Box Breathing 4-4-4-4
- Deep Focus (10 min) PRO - Deep Box 5-5-5-5
- Quick Reset (3 min) PRO - Energizing Breath 2-1-2
- Flow State (8 min) PRO - Calm Breath 4-2-6-2
Calm Space
"Ease into a state of relaxation"
Techniques that activate the parasympathetic nervous system to lower heart rate, release tension, and build resilience against stress.
- Relax & Release (5 min) - Calm Breath 4-2-6-2
- Loving Kindness (8 min) PRO - Deep Box 5-5-5-5
- Downshift Breath (10 min) PRO - 4-7-8 Relaxation
- Evening Unwind (7 min) PRO - Box Breathing 4-4-4-4
Sleep Space
"Wind down for restful sleep"
Dr. Andrew Weil's 4-7-8 pattern and other slow-breathing techniques that signal your body it's time to rest. Use 15-30 minutes before bed or when you wake at night.
- Pre-Sleep Wind Down (10 min) - 4-7-8 Relaxation
- Sleepy Time (15 min) PRO - Deep Box 5-5-5-5
- Quick Settle (5 min) PRO - Calm Breath 4-2-6-2
- Night Waking Relief (7 min) PRO - Box Breathing 4-4-4-4
Energy Space
"Boost your vitality and alertness"
Invigorating patterns that increase oxygen intake and stimulate the sympathetic nervous system for alertness without anxiety. More effective than caffeine, without the crash.
- Morning Energizer (5 min) - Energizing Breath 2-1-2
- Afternoon Boost (3 min) PRO - Energizing Breath 2-1-2
- Power Up (7 min) PRO - Box Breathing 4-4-4-4
- Pre-Exercise Prep (4 min) PRO - Calm Breath 4-2-6-2
Anxiety Relief
"Find calm in moments of stress"
Evidence-based techniques that activate the parasympathetic "calm down" response. Includes the Physiological Sigh for immediate relief and grounding exercises for everyday worry.
- Panic Relief (5 min) - Physiological Sigh
- Grounding Breath (8 min) PRO - Box Breathing 4-4-4-4
- Worry Release (10 min) PRO - 4-7-8 Relaxation
- Panic Protocol (3 min) PRO - Calm Breath 4-2-6-2
Recovery Space
"Restore after physical activity"
Deep, slow breathing that increases oxygen delivery to muscles while activating the "rest and digest" response. Reduces lactic acid, eases muscle tension, and promotes cellular repair.
- Post-Workout Cool Down (5 min) - Calm Breath 4-2-6-2
- Deep Recovery (10 min) PRO - Deep Box 5-5-5-5
- Muscle Relax (8 min) PRO - 4-7-8 Relaxation
- Active Rest (6 min) PRO - Box Breathing 4-4-4-4
Morning Ritual
"Start your day with intention"
Gentle energizing techniques combined with grounding breaths that wake your body without the jarring shock of an alarm. Even 3-5 minutes can transform your mornings.
- Gentle Wake-Up (3 min) - Calm Breath 4-2-6-2
- Energy Activation (5 min) PRO - Energizing Breath 2-1-2
- Morning Clarity (7 min) PRO - Box Breathing 4-4-4-4
- Full Morning Flow (10 min) PRO - Deep Box 5-5-5-5
Meditation Space
"Cultivate inner stillness"
Breathing techniques that serve as anchors for awareness. By focusing on the breath, you give your mind something gentle to hold onto, making it easier to observe thoughts without getting swept away.
- Mindful Breathing (10 min) - Calm Breath 4-2-6-2
- Body Scan Prep (5 min) PRO - Deep Box 5-5-5-5
- Centering Breath (8 min) PRO - Box Breathing 4-4-4-4
- Awareness Practice (12 min) PRO - 4-7-8 Relaxation
Creativity Space
"Unlock your creative potential"
Practices that shift brainwaves and nervous system into patterns associated with creative insight. Use before creative sessions, when you feel stuck, or to approach problems with fresh perspective.
- Creative Spark (3 min) - Energizing Breath 2-1-2
- Flow State (5 min) PRO - Box Breathing 4-4-4-4
- Block Breaker (7 min) PRO - 4-7-8 Relaxation
- Deep Inspiration (10 min) PRO - Deep Box 5-5-5-5
Confidence Space
"Build inner strength and self-assurance"
Breathing patterns that reduce cortisol while increasing dopamine - the neurochemical cocktail associated with assertiveness. Used by athletes, performers, and business leaders before high-stakes situations.
- Power Breath (3 min) - Energizing Breath 2-1-2
- Grounded Presence (5 min) PRO - Box Breathing 4-4-4-4
- Inner Strength (7 min) PRO - Deep Box 5-5-5-5
- Fearless Focus (10 min) PRO - 4-7-8 Relaxation
Pre-Workout Space
"Prime your body for peak performance"
Techniques that activate performance systems, increase oxygen delivery to muscles, and sharpen mental focus. Research shows proper pre-exercise breathing can improve performance metrics and reduce perceived exertion.
- Activation Breath (3 min) - Energizing Breath 2-1-2
- Performance Primer (5 min) PRO - Box Breathing 4-4-4-4
- Strength Prep (7 min) PRO - Energizing Breath 2-1-2
- Competition Ready (10 min) PRO - Box Breathing 4-4-4-4
Post-Meal Space
"Support digestion and comfort after eating"
Gentle breathing that activates the parasympathetic "rest and digest" state, increasing blood flow to digestive organs, reducing bloating, and helping your body process nutrients efficiently.
- Gentle Digest (5 min) - Calm Breath 4-2-6-2
- Belly Soother (7 min) PRO - Deep Box 5-5-5-5
- Mindful Meal (3 min) PRO - 4-7-8 Relaxation
- Full Reset (10 min) PRO - Deep Box 5-5-5-5
Inside a Space
When you tap a space, the detail page opens with a gradient header in the space's signature color and an animated SVG line art decoration. The page contains:
- Oxy with space mood: Oxy appears in the header with an expression matching the space - calm for relaxation spaces, focused for concentration, sleepy for sleep, energetic for energy, encouraging for motivation, or gentle for recovery
- Favorite button: Heart icon in the top right to add or remove the space from your favorites
- Quick-Start Actions: Two quick-start buttons below Oxy for instant short sessions (typically 2-5 minutes)
- About this Space: A detailed description of the science behind the space's techniques and when to use them
- Sessions list: All routines in the space with their name, duration, breathing pattern (e.g. 4-4-4-4), and technique name (e.g. Box Breathing). The first routine is free, and the 2 quick-start actions are always free (3 free sessions per space); the remaining 3 routines are marked with a Pro badge
- Related Articles: Up to 4 curated articles about breathing techniques relevant to the space, with bookmark buttons for Pro users
- Create Your Plan: Schedule templates to build a personalized practice plan that gets added to your Planner. 3 templates are free, with 3 more for Pro users
Starting a Session from a Space
There are two ways to start a breathing session from within a space:
- Quick-Start Actions: Tap one of the two quick-start buttons below Oxy for an instant session. These are short (2-5 minute) sessions with pre-configured patterns
- From the Sessions List: Tap any routine card to launch a full session. The breathing pattern is locked to the routine's technique - you cannot change the timing in settings
When you start a session from a space, the breathing session interface uses the space's color theme as its background gradient, giving each space a distinct visual identity.
Free vs Pro
Every space is accessible to all users. Each space offers 3 free sessions — 1 routine plus 2 quick-start actions in the hero. Pro members unlock:
- All routines: Access every session in every space (3 additional routines per space)
- Article bookmarks: Save related articles for quick access from any space
- Pro schedule templates: Extended multi-week programs with advanced progression tracks
- Favorite sync: Favorite spaces sync across all your devices via Cloud Sync