Uneven box breath (4 · 4 · 6 · 2) for creative work, when you are somewhere noisy

How it works

The pattern is a square — 4, 4, 6, 2 — and you trace it with your breath. Noise is fine. You are not trying to hear anything subtle. The body is the most reliable place to begin.

Why it can help

Equal breathing tends to even out the differences between your in-breath and out-breath over a few minutes.

The pattern, in seconds

One round is 16 seconds. At the default 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• when you notice your shoulders are up near your ears
• before a presentation, in the corridor
• when you wake at 3am and the room feels too quiet

Tips

• It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
• Rest for a few seconds between rounds if the pattern feels demanding.
• 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.