Breathing exercise · 4 · 1 · 4 · 1
Tight box breath (4 · 1 · 4 · 1) for a reset, when you are not in the mood
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
Follow the circle. It counts for you.
How it works
Four equal sides: 4 in, 1 held, 4 out, 1 held. Nothing else to remember. Not being in the mood is a normal starting point. Start with what's physical. Everything else can wait.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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
- when the afternoon has gone flat
- when your hands are cold and your chest is tight
- when you notice your shoulders are up near your ears
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.
If this rhythm does not suit you, try Uneven box breath (4 · 4 · 6 · 2) for creative work, when you are somewhere noisy, Coherent 6-6 breathing — 6 · 6 — for travel days, when you have already had a long week or 3-5-7 breathing exercise for the early months — when you have been meaning to start.