Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing: 5 rounds for exam nerves, if you have done this a hundred times
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
The pattern is a square — 4, 1, 4, 1 — and you trace it with your breath. If you have done this a hundred times, change one small thing tonight. Stay with what you can actually feel.
Why it can help
You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.
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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- just before you have to say something difficult
- before you open the email you have been avoiding
Tips
- Practising when you are calm makes it available when you are not.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.