Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing exercise for a big decision — when you are waiting for something
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
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. Waiting is dead time you can spend on this instead. 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
- on a train or a bus, with your bag on your lap
- after a long drive, to shake off the alertness
- when the weather has been grey for a week
Tips
- A shorter pattern done consistently beats a longer one done once.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 How to use Physiological sigh for a noisy room, when you have been meaning to start, Gentle box breathing for a cold morning, when you want to be left alone or Soft 4-7-8 breathing exercise for exam nerves — when you have woken up too early.