Breathing exercise · 4 · 4 · 4 · 4
How to use Box breathing for a reset, when you are waiting for something
A 4 · 4 · 4 · 4 rhythm — 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. Waiting is dead time you can spend on this instead. Let the physical world hold your attention.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when someone has annoyed you and you need to not react
- when you are the only person awake in the house
Tips
- A shorter pattern done consistently beats a longer one done once.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.