Breathing exercise · 4 · 4 · 4 · 4
Box breathing for a break at work, after eating too much
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
The pattern is a square — 4, 4, 4, 4 — and you trace it with your breath. Do this sitting up, not lying down, if you have just eaten. Let the physical world hold your attention.
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 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- as a way to mark the end of the working day
- when you have been given bad news and need to keep functioning
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- If you lose count, start the round again rather than guessing.
- 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.
If this rhythm does not suit you, try 5-7 breath (5 · 7) for Sunday evening, if you are doing this in the middle of the day, 2-1-4 breath (2 · 1 · 4) for travel days, on a day that started badly or Double-inhale sigh for a study session, if you are new to this.