Breathing exercise · 4 · 4 · 4 · 4
Box breath (4 · 4 · 4 · 4) for a grey day, when you want to finish something
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 4, out for 4, hold for 4. Picture tracing the sides of a square. That is the whole exercise. Wanting to finish something is a better motivation than wanting to relax. The body is the most reliable place to begin.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 4s | 4s |
| Exhale | 4s | 8s |
| Hold again | 4s | 12s |
One round is 16 seconds. At the default 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- before you walk into a room full of people
- at the start of a study session, to set the tone
Tips
- Practising when you are calm makes it available when you are not.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.
If this rhythm does not suit you, try How to use Coherent 4-4 breathing for a hospital waiting room, if you have done this a hundred times, Double-inhale sigh (3 · 8) for a grey day, if you have five quiet minutes or How to use 4-2-6 breathing for the end of the working day, when you are at home and cannot settle.