Your breath is the remote control for your nervous system
Five guided breathing techniques for calm, focus, energy, and sleep. Just follow the breathing sphere (in, hold, out) and feel the shift in minutes.
The fastest way to change how you feel
Breathing is the one part of your nervous system you can consciously control. Slow it down and the body relaxes; quicken it and energy rises. Inwork turns these timeless techniques into something you can actually follow, a calming visual guide that does the counting for you.
Calm
Settle anxiety and find your center.
Focus
Clear the noise before deep work.
Energy
A natural lift when you feel flat.
Sleep
Wind down and let the day go.
Five techniques, one for every moment
From Navy SEAL focus drills to the Wim Hof method, each technique has a purpose, and Inwork even suggests one based on the time of day.
Box Breathing
4 · 4 · 4 · 4
Equal inhale, hold, exhale, and hold. Used by Navy SEALs to stay calm and sharp under pressure. The fastest way to steady a racing mind before something important.
4-7-8 Breathing
4 · 7 · 8
A long, slow exhale that acts like a natural tranquilizer for the nervous system. Engages the vagus nerve to help you wind down and drift off.
Coherence Breathing
5.5 · 5.5
Slow, even breaths at around 5.5 per minute, the rhythm that maximizes heart rate variability and brings the body into balance. Deep, sustainable calm.
Bellows Breath
Rapid · rhythmic
Fast, rhythmic breathing that wakes up the nervous system, like a cup of coffee without the caffeine. A natural lift when you need to feel alert and alive.
Power Breathing
Cycles + breath holds
Rounds of deep power breaths followed by breath retention, inspired by the Wim Hof method. An advanced practice for energy, resilience, and a profound reset.
Simple to follow, hard to put down
Pick your goal
Choose calm, focus, energy, or sleep, or take the technique Inwork recommends for the time of day.
Set your rounds
Adjust how many breathing rounds you want and see the session length update live. Add a background soundscape if you like.
Follow the sphere
A glowing sphere expands as you inhale and contracts as you exhale, with clear inhale, hold, and exhale cues. No counting, no thinking, just breathe.
Notice the shift
A soft gong ends the session. Log how you feel, and your minutes are added to your mindful practice.
Breathing questions
What breathing techniques does Inwork offer?
Inwork includes five guided breathwork techniques: Box Breathing (4-4-4-4), 4-7-8 Breathing, Coherence Breathing, Bellows Breath, and Power Breathing. Each is matched to a goal: calm, focus, energy, or sleep.
How does guided breathwork work in the app?
An animated breathing sphere expands and contracts to guide your inhale, hold, and exhale, with a gentle countdown to begin and a soft gong to finish. You can choose how many rounds to do and pick a calming background soundscape.
Is box breathing good for anxiety and stress?
Many people use slow, even breathing like box breathing or coherence breathing to feel calmer and more focused. Inwork even recommends a technique based on the time of day. Breathwork is a wellness practice, not medical treatment.
Does breathwork count toward my practice?
Yes. Completed breathwork sessions add to your mindful minutes, and you can log how you feel afterward to track what works best for you.
One breath away from calm
Take your first guided session. Free to start, available anytime you need it.