Breathing exercise · 4 · 4 · 4 · 4
Box breathing: 5 rounds for Friday evening, when you have already had a long week
A four equal sides, like tracing a square pattern, counted for you on screen.
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. Long weeks are cumulative. This is a small subtraction. We'll stay close to sensations rather than ideas.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- in the two minutes after a difficult phone call
- when you are tired but cannot afford to be
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Count in your head, or let the circle on this page count for you.
- 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 How to use 3-6 breathing for a hard conversation, on a low-energy afternoon, Coherent 4-4 breathing for a lonely evening, when you are on your own or 4-6 breathing — 4 · 6 — for Sunday evening, when you have already had a long week.