Breathing exercise · 4 · 4 · 4 · 4
Box breathing for the commute, when you are on your own
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Follow the circle. It counts for you.
How it works
Four equal sides: 4 in, 4 held, 4 out, 4 held. Nothing else to remember. Being on your own is not required, but it does make this simpler. Start with what's physical. Everything else can wait.
Why it can help
Four sides means four small completions. Each one is a tiny piece of evidence that you can finish something.
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
- in the car, parked, before you go inside
- after a long drive, to shake off the alertness
- when the weather has been grey for a week
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.