Breathing exercise · 4 · 4 · 4 · 4
Box breathing: 5 rounds for heavy days, if you are fitting this around other people
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. It is designed to fit around other people’s schedules. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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
- before a presentation, in the corridor
- in the two minutes after a difficult phone call
- after a long drive, to shake off the alertness
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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.