Breathing exercise · 4 · 4 · 4 · 4
Box breathing — 4 · 4 · 4 · 4 — for anxious moments, if you are doing this in the middle of the day
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
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. Midday is an underrated time for this. We'll stay close to sensations rather than ideas.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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
- at your desk, with the screen turned off for a moment
- when you have been given bad news and need to keep functioning
- at the start of a study session, to set the tone
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 How to use Quick 2-1-2-1 breathing for a lonely evening, if you are tired of apps, 7-11 breathing exercise for a night shift — when you feel restless rather than tired or How to use 4-2-6 breathing for days when everything is too much, if you are sceptical about all of this.