Breathing exercise · 4 · 4 · 4 · 4
Box breathing — 4 · 4 · 4 · 4 — for the morning after, if you are doing this instead of scrolling
4 · 4 · 4 · 4 breathing: 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. Choosing this over scrolling counts as a good decision, even a small one. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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
- when your hands are cold and your chest is tight
- when the day has been fine but you still feel braced
- in the minutes before an appointment you are dreading
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it before you need it once, so that it is familiar when you do.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Soft 4-7-8 breathing for heavy days, when you are doing this for the first time, How to use Tight box breathing for the hours after people leave, when you cannot concentrate on anything else or Uneven box breathing exercise for Sunday evening — when you have more time than usual.