Breathing exercise · 4 · 1 · 4 · 1
How to use Tight box breathing for the hours after people leave, when you cannot concentrate on anything else
A barely any hold, for people who dislike holding pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The pattern is a square — 4, 1, 4, 1 — and you trace it with your breath. When concentration is gone, work with what is left. Notice what's solid: the floor, the chair, your own weight.
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 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- after an argument, before you decide what to say next
- at the start of a study session, to set the tone
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Two minutes done properly beats ten minutes done while checking your phone.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 6-2-6-2 breathing for a long wait, when you have been meaning to start, 3-6 breathing: 8 rounds for the early months, when you want to be left alone or 5-2-7 breathing exercise for anxious moments — when you need something unremarkable.