Breathing exercise · 4 · 4 · 4 · 4
Box breathing — 4 · 4 · 4 · 4 — for coming down after exercise, when you have been meaning to start
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
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. You have been meaning to start. This is the least intimidating way in. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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
- while you are waiting for something to start
- before you open the email you have been avoiding
- when you cannot sleep and do not want to get up
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.