How to use Tight box breathing for the morning

How it works

Count to 4 on the way in, 1 at the top, 4 on the way out, 1 at the bottom. Repeat. Feeling fine is a good reason to do this, not a reason to skip it. Let the physical world hold your attention.

Why it can help

Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.

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

when you have been given bad news and need to keep functioning
when you notice your shoulders are up near your ears
in the car, parked, before you go inside

Tips

Do it before you need it once, so that it is familiar when you do.
Try it lying down with your knees bent if sitting upright feels like effort.
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.