Breathing exercise · 4 · 4 · 4 · 4
How to use Box breathing for the hours after people leave, when you are not in the mood
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. Not being in the mood is a normal starting point. 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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- on a train or a bus, with your bag on your lap
- before you walk into a room full of people
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- A shorter pattern done consistently beats a longer one done once.
- 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.
If this rhythm does not suit you, try 5-7 breathing for a lonely evening, when you want to be left alone, Slow box breathing — 5 · 5 · 5 · 5 — for the early months, if you are sceptical about all of this or 4-8 breathing — 4 · 8 — for Monday morning, when you have woken up too early.