Breathing exercise · 4 · 1 · 4 · 1
Tight box breath (4 · 1 · 4 · 1) for creative work
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 1 at the top, 4 on the way out, 1 at the bottom. Repeat. Being at home and unable to settle is a very specific problem. Nothing abstract for the next few minutes.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when the weather has been grey for a week
- at the kitchen table, with a cup of tea going cold
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 4-2-6 breathing for a stolen moment of caregiving, Coherent 5-5 breathing for a cold morning or Tight box breath for a lonely evening.