Breathing exercise · 4 · 4 · 4 · 4
Box breathing: 6 rounds for Monday morning, when you have been putting it off
The pattern is 4 · 4 · 4 · 4, which is four equal sides, like tracing a square.
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. You have been putting this off. Starting is the only step that matters. We'll stay close to sensations rather than ideas.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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
- in the minutes before an appointment you are dreading
- in the car, parked, before you go inside
- when you have five minutes and no idea where to start
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.