Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing for a break at work, if you are doing this instead of scrolling
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
The pattern is a square — 4, 1, 4, 1 — and you trace it with your breath. Choosing this over scrolling counts as a good decision, even a small one. Stay with what you can actually feel.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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
- while you are waiting for something to start
- in a hospital corridor, waiting for news
- when the afternoon has gone flat
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.