Breathing exercise · 4 · 4 · 4 · 4
Box breath (4 · 4 · 4 · 4) for the end of the working day, when you feel restless rather than tired
A four equal sides, like tracing a square pattern, counted for you on screen.
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. Restless is different from tired, and it needs a different approach. The body is the most reliable place to begin.
Why it can help
The holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean on.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- before you walk into a room full of people
- just before you have to say something difficult
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.
If this rhythm does not suit you, try 4-2-6 breathing: 6 rounds for the morning, if you are doing this in the middle of the day, How to use Physiological sigh for exam nerves, when you are not in the mood or How to use Soft 4-7-8 breathing for a big decision, when you feel restless rather than tired.