Breathing exercise · 4 · 1 · 4 · 1
How to use Tight box breathing for Friday evening
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
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. Being on your own is not required, but it does make this simpler. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because the counts are the same in and out, your body does not have to decide anything. It just follows.
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 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when the weather has been grey for a week
- at the start of a study session, to set the tone
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- A hold should feel like a pause, not like running out of air.
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 Beginner box breathing for a hot day, Tight box breathing for the middle of the night or Beginner box breathing: 6 rounds.