Breathing exercise · 4 · 4 · 4 · 4
Box breathing: 4 rounds for a study session, on a low-energy afternoon
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 4 at the top, 4 on the way out, 4 at the bottom. Repeat. Low-energy afternoons are what this was written for. Start with what's physical. Everything else can wait.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
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
- in a hospital corridor, waiting for news
- after a long drive, to shake off the alertness
- in the car, parked, before you go inside
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Quick 2-1-2-1 breathing exercise for a night shift — when you have already had a long week, Soft 4-7-8 breathing: 4 rounds for Sunday evening, when you have been on screens all day or How to use Coherent 4-4 breathing for a stolen moment of caregiving, if you are new to this.