Breathing exercise · 4 · 4 · 4 · 4
Box breath (4 · 4 · 4 · 4) for a hospital waiting room, when you are cold and want to be warm
The pattern is 4 · 4 · 4 · 4, which is four equal sides, like tracing a square.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 4 at the top, 4 on the way out, 4 at the bottom. Repeat. Get a blanket first. Being cold defeats the point. Start with what's physical. Everything else can wait.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when you have five minutes and no idea where to start
- after a long drive, to shake off the alertness
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- A hold should feel like a pause, not like running out of air.
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.