Slow box breath (5 · 5 · 5 · 5) for deep focus

How it works

In for 5, hold 5, out for 5, hold 5. The shape stays the same every round. You have been meaning to start. This is the least intimidating way in. Nothing abstract for the next few minutes.

Why it can help

The holds are brief. Long enough to notice, short enough to be unremarkable.

The pattern, in seconds

One round is 20 seconds. At the default 4 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• when the weather has been grey for a week
• when someone has annoyed you and you need to not react
• while you are waiting for something to start

Tips

• If you lose count, start the round again rather than guessing.
• Keep the effort mild. If you can hear yourself breathing hard, slow it down.
• Never push through a hold. Coming out of it early is always the right call.

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.