Breathing exercise · 4 · 4 · 4 · 4
Box breathing exercise for physical discomfort — when you are not sure this will work
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. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
Nothing here depends on you relaxing. You can be tense the whole way through and the pattern still works.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when the weather has been grey for a week
- while you are waiting for something to start
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Aim for something you could keep up in a waiting room without anyone noticing.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 How to use 4-8 breathing for bedtime, after a long day, How to use 7-11 breathing for being unwell, when you are at home and cannot settle or How to use Tight box breathing for creative work, when you want to finish something.