Start Here
Everything you need to know to begin your focus journey—designed for minds that move fast.
How This Works
This is a 4-week self-guided program built specifically for ADHD minds. Short sessions. Clear structure. Instant feedback. Follow the protocol daily and track your progress.
Week 1 begins with 5-10 minute sessions. We build your focus muscle gradually.
Every breath is counted. Box breathing gives your mind something to track—it's like a game for your attention.
Rate your ability to sit still and complete sessions. Watch your focus muscle grow.
Video Tutorials
Watch these guided demonstrations to master the techniques.
Soma Breath Meditation Masterclass
Counting keeps ADHD minds anchored
8 mins Morning Gratitude Meditation
Short sessions build focus muscle gradually
Breathing For A Better Brain
Activates prefrontal cortex for focus
5 Minute Pranayama For Beginners
Foundation practice for attention training
The ADHD Advantage
Your brain isn't broken—it's wired differently. ADHD brains have:
- Exceptional creativity and pattern recognition
- Ability to hyperfocus on interesting tasks
- High energy and spontaneity
- Rapid information processing
The challenge: Your executive function (the brain's "task manager") struggles with prioritization, sustained attention, and impulse control. Breathwork strengthens this system naturally.
Your Daily Routine (Start: 5-10 min)
Start small. Consistency beats intensity with ADHD.
The One Rule for ADHD
5 minutes is better than 0 minutes. If you can't do the full session, do 5 minutes. Missing a day? Do 2 minutes of box breathing. Keep the habit alive—momentum matters more than perfection.
Box Breathing for Instant Focus
Your emergency calm-down and focus tool. Use anytime, anywhere.
Box Breathing (4-4-4-4)
- Breathe IN for 4 counts (count: 1-2-3-4)
- HOLD for 4 counts (1-2-3-4)
- Breathe OUT for 4 counts (1-2-3-4)
- HOLD EMPTY for 4 counts (1-2-3-4)
- Repeat 4 times minimum (1 minute)
ADHD-Specific Tips
Do 10 jumping jacks or shake your body for 30 seconds before sitting down. This discharges excess energy.
Don't try to "clear your mind." Count every breath. 1-2-3-4 in, 1-2-3-4 hold. This gives your brain a task.
Better to do 5 minutes 2x/day than force a 22-minute session you'll quit.
Evidence shows breathwork + speed reading creates powerful focus flow states. Do breathwork, then read for 15 min.
Ready to Begin?
Your first action:
- Scroll to Audio and pick "Bliss Breath" (short)
- Do 1 round of box breathing (4-4-4-4) right now
- Tomorrow: 5-minute session using Bliss Breath
- Track completion (yes/no) in your phone notes
Your Focus Profile
Understanding the ADHD brain to design the right path forward.
Current State (Point A)
- Racing thoughts, difficulty concentrating on one task
- Hyperactivity or restlessness, hard to sit still
- Sensory overwhelm in busy environments
- Procrastination on important tasks despite knowing better
- Time blindness, losing track of hours
Desired State (Point B)
- Sustained attention on chosen tasks
- Calm, focused energy without jitters
- Ability to complete tasks from start to finish
- Mental clarity and reduced brain fog
- Control over impulses and distractions
Focus Audio Library
Breathwork tracks designed for ADHD minds. Start with shorter sessions and progress.
Before Any Session
- Discharge energy first — 10 jumping jacks or body shaking helps
- Set a timer — prevents time-blindness anxiety
- Headphones required — blocks distractions and enhances focus
- Start short — 5-10 min is perfect for building the habit
Follow-Along: Soma Breathwork for Energy and Awakening
Retrains brain to focus on positives
Week 1-2: Short & Manageable (5-10 min)
Bliss Breath (Guided)
~10 min · 4:8 pattern · Perfect for beginners · Week 1 primary
Best for ADHD: Short enough to complete without losing attention. Guided voice keeps you on track. Use Days 1-7 of Week 1.
Box Breathing (No audio needed)
1-5 min · 4-4-4-4 pattern · Instant focus tool
How to do it: No audio needed. Count in your head: In-2-3-4, Hold-2-3-4, Out-2-3-4, Hold-2-3-4. Repeat 4-8 times. Use before any task that requires focus.
Week 2+: Building Capacity (15-22 min)
Morning Gratitude (Female Counting)
~22 min · 2:4/4:4 pattern · Sets daily intention · Week 2+
Best for ADHD: Morning routine anchor. The counting keeps your attention locked. Gratitude practice retrains your brain to focus on positives.
SOMA Daily Dose (with Counting)
~22 min · 2:4/4:4 pattern · Standard practice · Week 2+
Best for ADHD: Standard 22-minute session. Build up to this by Week 2. The rhythmic music and counting create a "flow state" that ADHD brains love.
Focus-Specific: Coherent Breathing (5:5 Pattern)
Coherent Breathing 5:5 (No audio needed)
5-10 min · 5 in, 5 out · 6 breaths/minute · Brain optimization
Why this works for ADHD: Breathing at 6 breaths per minute (5 sec in, 5 sec out) creates heart-brain coherence. This is the optimal state for focus, decision-making, and emotional regulation. No audio needed—just count to 5 on each inhale and exhale.
Advanced: Serotonin Sunshine (4:8 Pattern)
Serotonin Sunshine 4:8 (No audio needed)
10-15 min · 4 in, 8 out · Mood boost · Week 3+
How to do it: Breathe in for 4 counts, out for 8 counts. The extended exhale triggers serotonin release—the "feel good" neurotransmitter often low in ADHD. Do this when you're feeling scattered or low-mood.
Focus & ADHD Success Stories
Real transformations from the SOMA Breath community.
Attention Foundation
5-10 min dailyBuild the foundation. Your brain needs to learn it can focus—start with tiny wins.
Day 1-3: Box Breathing Introduction
Why Box Breathing for ADHD?
- Simple pattern—easy to remember
- Counting keeps attention anchored
- Equal parts (4-4-4-4) create rhythm your brain loves
- Instant feedback—you know when you mess up
- Navy SEALs use it—proven for focus under stress
Target: Complete 4 rounds (1 minute) without losing count.
Day 4-5: Bliss Breath (Short Guided Session)
Day 6-7: Coherent 5:5 Breathing
ADHD Tip: Reduce Sensory Overwhelm
Your brain processes more sensory input than neurotypical brains. Before breathwork:
- Dim lights or use eye mask
- Noise-canceling headphones or earplugs
- Remove visual clutter from space
- Turn off phone notifications
Week 1 Milestones
- Completed at least 5 out of 7 days (5-10 min each)
- Can do box breathing without losing count
- Notice when mind wanders (this IS the practice)
- Starting to sit still for 5+ minutes
Building Focus Muscle
15 min dailyExtend sessions gradually. Introduce coherent breathing and single-task practice.
The Focus-Breathing Connection
ADHD brains have lower dopamine and norepinephrine—the "focus chemicals." Coherent breathing (5:5 pattern) at 6 breaths/minute:
- Activates the prefrontal cortex (executive function center)
- Increases heart rate variability (HRV)—marker of focus capacity
- Balances sympathetic/parasympathetic nervous systems
- Creates optimal brain state for sustained attention
Day 8-10: Coherent Breathing Practice
Day 11-14: Extended Sessions + Single-Task Practice
Single-Task Practice Protocol
- Complete breathwork session
- Pick ONE task (set timer for 15 min)
- Do ONLY that task—no phone, no switching
- When mind wanders, notice and return (like breathwork)
- Rate completion: Did you stay on task? (yes/no)
Why this works: Breathwork primes focus. Immediate task practice transfers the skill. You're training attention like a muscle.
Week 2 Milestones
- Completed 15-minute sessions 5+ days this week
- Can do coherent 5:5 breathing for 10 minutes
- Successfully completed 2+ single-task practices
- Notice improved ability to "catch" mind wandering
Calm Energy
22 min dailyFull sessions. Add visualization for focus. Create pre-task breathing rituals.
Day 15-17: Full 22-Minute Sessions
Day 18-19: Visualization for Focus
Focus Visualization Protocol
- Begin with 5 min coherent breathing (5:5)
- Close eyes, picture a laser beam of light
- See the beam coming from your forehead (third eye)
- Imagine it cutting through distractions like butter
- Visualize yourself completing your most important task
- Feel the satisfaction of finishing
- Open eyes, immediately start that task
Day 20-21: Pre-Task Breathing Rituals
3-Minute Focus Primer (Use Before Any Task)
- Name the task out loud: "I am going to _____"
- Box breathing: 6 rounds (90 seconds)
- Set intention: "I will focus for 25 minutes"
- Coherent 5:5 breathing: 6 breaths (60 seconds)
- Start task immediately—no phone check
Use this: Before studying, writing, emails, creative work, hard conversations.
Evidence: Child Tic Management Through Breathwork
Research shows breathwork reduces tics in children with ADHD/Tourette's by calming the nervous system. Same principle applies to ADHD hyperactivity and impulsivity—breathwork gives your brain the pause it needs before acting.
Week 3 Milestones
- Completed full 22-minute sessions 4+ days
- Used pre-task breathing ritual 3+ times
- Can visualize focus state clearly
- Notice reduced impulsivity in daily life
Sustainable Focus
15-22 min daily (sustainable)Build your forever focus protocol. Daily rituals, transition breathing, long-term habits.
Daily Focus Rituals (Choose Your Structure)
Morning Routine (15-20 min)
- Wake, immediately do 1 round box breathing in bed
- Morning Gratitude audio (22 min) OR Coherent 5:5 (10 min)
- Write top 3 tasks for the day
- Pre-task breathing (3 min) before starting Task #1
Transition Breathing (Between Activities)
ADHD brains struggle with transitions. Use breathing to "reset" between tasks:
- Finish Task A, stand up
- Box breathing: 4 rounds (1 minute)
- Name next task: "Now I'm going to _____"
- Begin Task B immediately
Use this: Between meetings, work-to-home transition, study subjects, before meals.
Long-Term Habits for Focus
- Morning breathwork (non-negotiable anchor)
- Pre-task breathing before important work
- Transition breathing between activities
- Coherent 5:5 during mid-day slump
- Box breathing when overwhelmed or hyperactive
Kid-Safe ADHD Protocol
If you have kids with ADHD, this protocol works for them too (ages 8+):
- Start with 2-3 minutes max (attention span limits)
- Use visual timers they can see
- Box breathing with hand movements (trace a square in air)
- Make it a game: "How many rounds can you do?"
- Praise completion, not perfection
3 rounds of box breathing (45 seconds) can reset their nervous system and improve focus.
Week 4 Milestones
- Sustainable daily routine established (15-20 min/day minimum)
- Pre-task breathing ritual is automatic
- Can complete full 22-minute sessions when needed
- Notice improved task completion and follow-through
- Identity shift: "I am someone who can focus"
Speed Reading + Breathwork Combination
Evidence shows this is a powerful combination for ADHD minds:
- 10 minutes coherent 5:5 breathing
- Immediately begin speed reading (15-20 min)
- Use finger or pointer to pace reading speed
- Don't subvocalize (hear words in head)—just absorb
- ADHD brain's pattern recognition shines here
Breathwork primes prefrontal cortex. Speed reading engages your brain's natural speed. ADHD brains process information faster than neurotypical—speed reading matches your processing speed instead of forcing you to slow down.
Weekly Self-Assessment
Focus improves on three levels: body, mind, and belief. Track all three.
Can You Do It?
Do You Get It?
The Science (Simple)
- Box breathing (4-4-4-4) → Gives your brain a tracking task, preventing mind wander
- Coherent breathing (5:5) → 6 breaths/min activates prefrontal cortex (focus center), increases HRV
- Extended exhale (4:8) → Triggers serotonin release, calms hyperactivity
- Counting → Anchors attention, makes mind wandering obvious
Do You Believe It?
Check statements that feel TRUE for you:
The Real Target
Box breathing and coherent breathing are tools. The goal is to believe you can focus.
When you believe "I am a focused person," your brain starts acting like one.