Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing for a grey day
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
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. Simple is the point. There is no advanced version to graduate to. Nothing abstract for the next few minutes.
Why it can help
The holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean on.
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
- while you are waiting for something to start
- when you are the only person awake in the house
- when someone has annoyed you and you need to not react
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Quick 2-1-2-1 breathing for a hot day, 4-2-6 breath (4 · 2 · 6) for deep focus or How to use Box breathing for a hard conversation.