Breathing exercise · 4 · 1 · 4 · 1
Tight box breath (4 · 1 · 4 · 1) for a grey day, when you have been meaning to start
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4, hold for 1, out for 4, hold for 1. Picture tracing the sides of a square. That is the whole exercise. You have been meaning to start. This is the least intimidating way in. Let the physical world hold your attention.
Why it can help
Four sides means four small completions. Each one is a tiny piece of evidence that you can finish something.
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 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- just before you have to say something difficult
- before you open the email you have been avoiding
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.