Breathing exercise · 4 · 4 · 4 · 4
Box breathing — 4 · 4 · 4 · 4 — for a grey day, when you are at home and cannot settle
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Four equal sides: 4 in, 4 held, 4 out, 4 held. Nothing else to remember. Being at home and unable to settle is a very specific problem. Notice what's solid: the floor, the chair, your own weight.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- at the kitchen table, with a cup of tea going cold
- when you have read the same paragraph three times
Tips
- Practising when you are calm makes it available when you are not.
- You can do this with your eyes open. Nothing here requires privacy.
- Never push through a hold. Coming out of it early is always the right call.
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 5-2-7 breathing: 6 rounds for a cold morning, when you have been putting it off, 2-1-4 breathing: 4 rounds for a lonely evening, when you have been meaning to start or 4-2-6 breathing: 8 rounds for a noisy room, when you feel fine and want to stay that way.