Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing: 10 rounds for physical discomfort, when you need something unremarkable
A barely any hold, for people who dislike holding pattern, counted for you on screen.
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. Nothing dramatic happens here, and that is deliberate. Let the physical world hold your attention.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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 10 rounds this practice runs 100 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when you have been given bad news and need to keep functioning
- when someone has annoyed you and you need to not react
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- The pauses should never feel like a competition. Shorten them if they do.
- A hold should feel like a pause, not like running out of air.
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.