Breathing exercise · 4 · 1 · 4 · 1
How to use Tight box breathing for a hot day, if you are new to this
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 4, hold 1, out for 4, hold 1. The shape stays the same every round. Nothing here assumes you have done this before. Let the physical world hold your attention.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- on a train or a bus, with your bag on your lap
- when your thoughts are moving faster than you are
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.