Breathing exercise · 4 · 4 · 4 · 4
Box breathing — 4 · 4 · 4 · 4 — for a stolen moment of caregiving, when you feel fine and want to stay that way
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
Follow the circle. It counts for you.
How it works
In for 4, hold 4, out for 4, hold 4. The shape stays the same every round. Feeling fine is a good reason to do this, not a reason to skip it. Nothing abstract for the next few minutes.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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
- on a train or a bus, with your bag on your lap
- when the afternoon has gone flat
- just before you have to say something difficult
Tips
- Count in your head, or let the circle on this page count for you.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 Slow box breathing exercise for a reset — when you are short on time, Coherent 4-4 breathing: 10 rounds for a hard conversation, before you go back to something hard or How to use Soft 4-7-8 breathing for Monday morning, when you need to stop thinking about work.