Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing — 4 · 1 · 4 · 1 — for a reset, when you have tried everything else
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
Follow the circle. It counts for you.
How it works
In for 4, hold 1, out for 4, hold 1. The shape stays the same every round. This assumes you have already tried the obvious things. Let the physical world hold your attention.
Why it can help
Because the counts are the same in and out, your body does not have to decide anything. It just follows.
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
- at the start of a study session, to set the tone
- in the two minutes after a difficult phone call
- when you have been given bad news and need to keep functioning
Tips
- A shorter pattern done consistently beats a longer one done once.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 How to use 4-6 breathing for days when everything is too much, when your attention is scattered, Box breathing — 4 · 4 · 4 · 4 — for bedtime, when you want something simple or Uneven box breathing for a long wait, when you need something unremarkable.