Uneven box breathing: 10 rounds for the hours after people leave, when you have been meaning to start

How it works

Four equal sides: 4 in, 4 held, 6 out, 2 held. Nothing else to remember. You have been meaning to start. This is the least intimidating way in. Start with what's physical. Everything else can wait.

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

One round is 16 seconds. At the default 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.

Good for

• when your thoughts are moving faster than you are
• when your hands are cold and your chest is tight
• when you are tired but cannot afford to be

Tips

• Keep your feet flat on the floor. It helps more than it sounds like it should.
• Keep the effort mild. If you can hear yourself breathing hard, slow it down.
• 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.