Uneven box breathing: 5 rounds for a long wait

How it works

The pattern is a square — 4, 4, 6, 2 — and you trace it with your breath. Low-energy afternoons are what this was written for. Let the physical world hold your attention.

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 5 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• when your hands are cold and your chest is tight
• after a long drive, to shake off the alertness
• before you walk into a room full of people

Tips

• Two minutes done properly beats ten minutes done while checking your phone.
• Try it once with a hand on your ribs so you can feel whether they are moving.
• 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.