Breathing exercise · 4 · 4 · 4 · 4
Box breathing: 10 rounds for a noisy room, when you want to be left alone
A 4 · 4 · 4 · 4 rhythm — 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. Nothing here asks anything of you socially. We'll stay close to sensations rather than ideas.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when you have read the same paragraph three times
- while you are waiting for something to start
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Soft 4-7-8 breathing: 6 rounds for the middle of the night, when you are not in the mood, Tight box breathing: 5 rounds for a noisy room, when you have more time than usual or 5-7 breathing — 5 · 7 — for the commute, when you feel fine and want to stay that way.