Breathing exercise · 4 · 1 · 4 · 1
How to use Tight box breathing for a hard week, when you are cold and want to be warm
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
Follow the circle. It counts for you.
How it works
Four equal sides: 4 in, 1 held, 4 out, 1 held. Nothing else to remember. Get a blanket first. Being cold defeats the point. We'll stay close to sensations rather than ideas.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 1s | 4s |
| Exhale | 4s | 5s |
| Hold again | 1s | 9s |
One round is 10 seconds. At the default 10 rounds this practice runs 100 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
- after a long drive, to shake off the alertness
- just before you have to say something difficult
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Practising when you are calm makes it available when you are not.
- 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.