Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing: 4 rounds for the morning, after eating too much
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
Follow the circle. It counts for you.
How it works
Four equal sides: 4 in, 1 held, 4 out, 1 held. Nothing else to remember. Do this sitting up, not lying down, if you have just eaten. 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 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you wake at 3am and the room feels too quiet
- on a train or a bus, with your bag on your lap
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you wear a watch that tracks breathing, ignore it while you do this.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.