Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing — 4 · 1 · 4 · 1 — for a hot day, after eating too much
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. Do this sitting up, not lying down, if you have just eaten. Let the physical world hold your attention.
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 6 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when the afternoon has gone flat
- after a long drive, to shake off the alertness
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 5-7 breathing exercise for a reset — when you want something simple, Physiological sigh breathing — 2 · 6 — for a hot day, when you are doing this for the first time or 4-2-6 breathing: 6 rounds for the morning, if you are doing this in the middle of the day.