Breathing exercise · 4 · 1 · 4 · 1
How to use Tight box breathing for a lonely evening, when you are somewhere unfamiliar
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
Breathe in for 4, hold for 1, out for 4, hold for 1. Picture tracing the sides of a square. That is the whole exercise. It travels well. Hotels, spare rooms, other people’s sofas. Start with what's physical. Everything else can wait.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when the day has been fine but you still feel braced
- while you are waiting for something to start
Tips
- Practising when you are calm makes it available when you are not.
- Do it before you need it once, so that it is familiar when you do.
- 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 Box breathing for bedtime, when you have been putting it off, 7-11 breathing exercise for coming down after exercise — when you are doing this for the first time or Tight box breath (4 · 1 · 4 · 1) for a reset, when you are not in the mood.