Box breathing exercise for a big decision — when you cannot concentrate on anything else

How it works

In for 4, hold 4, out for 4, hold 4. The shape stays the same every round. When concentration is gone, work with what is left. The body is the most reliable place to begin.

Why it can help

You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.

The pattern, in seconds

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

• at the kitchen table, with a cup of tea going cold
• when someone has annoyed you and you need to not react
• when the day has been fine but you still feel braced

Tips

• Do it with your shoulders still. The movement should be in your ribs and belly.
• The pauses should never feel like a competition. Shorten them if they do.
• 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.