Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing exercise for being unwell — when you are doing this for the first time
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. If this is your first go, stay with the plainest version of the instructions. We'll stay close to sensations rather than ideas.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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
- in the car, parked, before you go inside
- when you cannot sleep and do not want to get up
- when you are the only person awake in the house
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Never push through a hold. Coming out of it early is always the right call.
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 Coherent 4-4 breathing: 6 rounds for a hard week, when you are at home and cannot settle, Uneven box breathing: 8 rounds for jet lag, when you have been putting it off or 4-2-6 breathing: 5 rounds for Monday morning, when you feel restless rather than tired.