Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing for a stolen moment of caregiving, when you are waiting for something
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
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. Waiting is dead time you can spend on this instead. Let the physical world hold your attention.
Why it can help
Four sides means four small completions. Each one is a tiny piece of evidence that you can finish something.
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 5 rounds this practice runs 50 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when the weather has been grey for a week
- after an argument, before you decide what to say next
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 the middle of the night, when the house is busy, Slow box breathing: 10 rounds for the hours after people leave, when you are doing this for the first time or Gentle box breath (3 · 3 · 3 · 3) for the early months, when nothing else has worked today.