Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing exercise for a hard conversation — if you are tired of apps
4 · 1 · 4 · 1 breathing: 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. No account, no streak, no notification asking how you feel. Nothing abstract for the next few minutes.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
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
- on a train or a bus, with your bag on your lap
- when the afternoon has gone flat
- at your desk, with the screen turned off for a moment
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.