Breathing exercise · 4 · 4 · 4 · 4
How to use Box breathing for the end of the working day, on a low-energy afternoon
A four equal sides, like tracing a square pattern, counted for you on screen.
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. Low-energy afternoons are what this was written for. Start with what's physical. Everything else can wait.
Why it can help
The square gives you a way to notice when you have drifted: you lose count, and that tells you where your attention went.
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
- when someone has annoyed you and you need to not react
- when you notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
Tips
- Practising when you are calm makes it available when you are not.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 How to use Uneven box breathing for the commute, if you are tired of apps, 3-6 breathing for the middle of the night, after eating too much or 4-7-8 breathing for a lonely evening, when you are cold and want to be warm.