Breathing exercise · 4 · 1 · 4 · 1
How to use Tight box breathing for the end of the working day, after a long day
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. Use it at the end of a long day, not at the start of one. Nothing abstract for the next few minutes.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- at the kitchen table, with a cup of tea going cold
- when you have read the same paragraph three times
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.