Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing: 12 rounds for a long illness
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
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. Wanting to finish something is a better motivation than wanting to relax. Start with what's physical. Everything else can wait.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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 12 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- just before you have to say something difficult
- when you are the only person awake in the house
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Coherent 6-6 breathing exercise, Coherent 5-5 breathing exercise for jet lag or Coherent 4-4 breathing: 8 rounds for heavy days.