Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing for a night shift, after a difficult conversation
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 1 at the top, 4 on the way out, 1 at the bottom. Repeat. Difficult conversations leave a residue. This is for the residue. Nothing abstract for the next few minutes.
Why it can help
The rhythm is deliberately unremarkable. Unremarkable is easier to keep up when your hands are shaking.
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 five minutes and no idea where to start
- in a hospital corridor, waiting for news
- when you have been given bad news and need to keep functioning
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Never push through a hold. Coming out of it early is always the right call.
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.