Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing exercise for the early months
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. Bad weather is a decent excuse to stay in and do this. Stay with what you can actually feel.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
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 8 rounds this practice runs 80 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
- at your desk, with the screen turned off for a moment
- while you are waiting for something to start
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 Physiological sigh (2 · 6) for a big decision, 7-11 breath (7 · 11) for a lonely evening or 3-6 breathing: 10 rounds.