Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing exercise for Monday morning — when you only have a few minutes
A barely any hold, for people who dislike holding pattern, counted for you on screen.
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. A few minutes is the whole requirement. We'll stay close to sensations rather than ideas.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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 you have read the same paragraph three times
- while you are waiting for something to start
- when the weather has been grey for a week
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.
If this rhythm does not suit you, try Coherent 4-4 breathing: 4 rounds for a cold morning, when you have just finished work, Coherent 5-5 breathing exercise for the middle of the night — when the day has been loud or How to use 3-6 breathing for creative work, when you have been meaning to start.