Breathing exercise · 4 · 4 · 4 · 4
How to use Box breathing for a long wait, when you want something simple
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 4 at the top, 4 on the way out, 4 at the bottom. Repeat. Simple is the point. There is no advanced version to graduate to. Start with what's physical. Everything else can wait.
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 8 rounds this practice runs 128 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- in the car, parked, before you go inside
- when you have five minutes and no idea where to start
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Sit upright. Your lungs work better when you are not folded in half.
- Never push through a hold. Coming out of it early is always the right call.
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 Box breathing: 6 rounds for Monday morning, when you have been putting it off, 4-8 breath (4 · 8) for Friday evening, when your attention is scattered or 3-5-7 breathing for a hospital waiting room, if you are fitting this around other people.