Breathing exercise · 4 · 4 · 4 · 4
Box breathing exercise for Monday morning — before something difficult
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
In for 4, hold 4, out for 4, hold 4. The shape stays the same every round. It works best in the hour before something difficult. Stay with what you can actually feel.
Why it can help
The holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean on.
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 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- at the start of a study session, to set the tone
- when you notice your shoulders are up near your ears
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Do not chase the feeling. If nothing happens, nothing happened.
- A hold should feel like a pause, not like running out of air.
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 5-2-7 breath (5 · 2 · 7) for a night shift, before something difficult, 2-1-4 breathing: 12 rounds for heavy days, when you are too tired to try hard or How to use Soft 4-7-8 breathing for exam nerves, if you are fitting this around other people.