Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing exercise for heavy days — if you are sceptical about all of this
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
Four equal sides: 4 in, 1 held, 4 out, 1 held. Nothing else to remember. Scepticism is welcome. You do not have to believe anything for this to work. 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
- when the day has been fine but you still feel braced
- in the minutes before an appointment you are dreading
- when you notice your shoulders are up near your ears
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.