Box breathing: 5 rounds for bedtime

How it works

The pattern is a square — 4, 4, 4, 4 — and you trace it with your breath. It works best in the hour before something difficult. Simple things first: contact, weight, temperature.

Why it can help

Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.

The pattern, in seconds

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

• when your thoughts are moving faster than you are
• when the weather has been grey for a week
• before you walk into a room full of people

Tips

• If you wear a watch that tracks breathing, ignore it while you do this.
• If you lose count, start the round again rather than guessing.
• Holding your breath is optional in every exercise here. You can always breathe through instead.

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.