Breathing exercise · 4 · 4 · 4 · 4
Box breathing — 4 · 4 · 4 · 4 — for bedtime, when you want something simple
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The pattern is a square — 4, 4, 4, 4 — and you trace it with your breath. Simple is the point. There is no advanced version to graduate to. The body is the most reliable place to begin.
Why it can help
Because nothing changes from round to round, the exercise stops being interesting — and that is exactly what you want at a difficult moment.
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
- before a presentation, in the corridor
- while you are waiting for something to start
- when you are tired but cannot afford to be
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.