Uneven box breathing: 12 rounds for a hard week

How it works

Four equal sides: 4 in, 4 held, 6 out, 2 held. Nothing else to remember. Waiting is dead time you can spend on this instead. We'll stay close to sensations rather than ideas.

Why it can help

Steady counts slow the breath down without you having to think about slowing the breath down.

The pattern, in seconds

One round is 16 seconds. At the default 12 rounds this practice runs 192 seconds — about 3 minutes — plus a breath or two of ordinary breathing between rounds.

Good for

• when you are the only person awake in the house
• before you open the email you have been avoiding
• when you have been given bad news and need to keep functioning

Tips

• Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
• There is no need to breathe deeply. Long and quiet is the aim.
• 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.