Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing — 4 · 1 · 4 · 1 — for the morning after, when you are short on time
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
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. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- on a train or a bus, with your bag on your lap
- before you open the email you have been avoiding
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 4-7-8 breathing: 10 rounds for a reset, if you are sceptical about all of this, Quick 2-1-2-1 breathing exercise for a noisy room — when you are on your own or Double-inhale sigh — 3 · 8 — for a hospital waiting room, if you are fitting this around other people.