Breathing exercise · 4 · 1 · 4 · 1
Tight box breathing for anxious moments, if you are new to this
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. Nothing here assumes you have done this before. We'll stay close to sensations rather than ideas.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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 4 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- when you have five minutes and no idea where to start
- on a train or a bus, with your bag on your lap
Tips
- Count in your head, or let the circle on this page count for you.
- Do it before you need it once, so that it is familiar when you do.
- 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 Beginner box breathing exercise for the morning — when you are not in the mood, 4-6 breathing exercise for a hard conversation — when you are at home and cannot settle or Double-inhale sigh exercise for days when everything is too much — when you are not in the mood.