Box breath (4 · 4 · 4 · 4) for a cold morning

How it works

Four equal sides: 4 in, 4 held, 4 out, 4 held. Nothing else to remember. Being on your own is not required, but it does make this simpler. Stay with what you can actually feel.

Why it can help

Because the counts are the same in and out, your body does not have to decide anything. It just follows.

The pattern, in seconds

One round is 16 seconds. At the default 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• while you are waiting for something to start
• when you are the only person awake in the house
• when you cannot sleep and do not want to get up

Tips

• Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
• If you wear a watch that tracks breathing, ignore it while you do this.
• If holding for the full count feels tight, drop every number by one. The shape matters more than the size.

Please note

If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.