Breathing exercise · 4 · 4 · 4 · 4
How to use Box breathing for deep focus, if you are sceptical about all of this
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
In for 4, hold 4, out for 4, hold 4. The shape stays the same every round. Scepticism is welcome. You do not have to believe anything for this to work. Start with what's physical. Everything else can wait.
Why it can help
You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.
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 are tired but cannot afford to be
- at the start of a study session, to set the tone
- at the kitchen table, with a cup of tea going cold
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.