Breathing exercise · 4 · 4 · 4 · 4
Box breathing for the early months, when you have more time than usual
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
Four equal sides: 4 in, 4 held, 4 out, 4 held. Nothing else to remember. This is the longer version, for a day with some slack in it. Simple things first: contact, weight, temperature.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when you have five minutes and no idea where to start
- when you cannot sleep and do not want to get up
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 Gentle box breathing: 8 rounds for deep focus, when you have already had a long week, Quick 2-1-2-1 breathing for a stolen moment of caregiving, when you are short on time or 4-8 breathing exercise for anxious moments — if you are tired of apps.