Breathing exercise · 4 · 4 · 4 · 4
Box breathing: 6 rounds for a night shift
A four equal sides, like tracing a square pattern, counted for you on screen.
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. Not being in the mood is a normal starting point. Stay with what you can actually feel.
Why it can help
Equal breathing tends to even out the differences between your in-breath and out-breath over a few minutes.
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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- in a hospital corridor, waiting for news
- when your thoughts are moving faster than you are
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 4-2-6 breath (4 · 2 · 6) for creative work, 4-6 breathing for Friday evening or 4-7-8 breath (4 · 7 · 8) for heated moments.