Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing: 6 rounds for Sunday evening, when you are not sure this will work
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
In for 4, hold 1, out for 4, hold 1. The shape stays the same every round. Not being sure it will work is a perfectly good reason to try it once. Start with what's physical. Everything else can wait.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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
- when the weather has been grey for a week
- when you wake at 3am and the room feels too quiet
- after an argument, before you decide what to say next
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- You can do this with your eyes open. Nothing here requires privacy.
- A hold should feel like a pause, not like running out of air.
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 3-5-7 breathing exercise for the morning — when you are somewhere noisy, Gentle box breathing: 8 rounds for the end of the working day, when you only have a few minutes or How to use Coherent 5-5 breathing for a study session, when you feel fine and want to stay that way.