Tight box breathing exercise for the morning — when you are too tired to try hard

How it works

Count to 4 on the way in, 1 at the top, 4 on the way out, 1 at the bottom. Repeat. Too tired to try hard is exactly the right amount of tired for this. Notice what's solid: the floor, the chair, your own weight.

Why it can help

It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.

The pattern, in seconds

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 the day has been fine but you still feel braced
• when you notice your shoulders are up near your ears
• at the kitchen table, with a cup of tea going cold

Tips

• If you lose count, start the round again rather than guessing.
• The counts are a guide. If a number feels too long, shorten every side by one.
• 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.