Uneven box breathing: 6 rounds for a cold morning

How it works

Count to 4 on the way in, 4 at the top, 6 on the way out, 2 at the bottom. Repeat. A few minutes is the whole requirement. The body is the most reliable place to begin.

Why it can help

Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.

The pattern, in seconds

One round is 16 seconds. At the default 6 rounds this practice runs 96 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
• when someone has annoyed you and you need to not react
• when you have been given bad news and need to keep functioning

Tips

• If you wear a watch that tracks breathing, ignore it while you do this.
• Do it with your shoulders still. The movement should be in your ribs and belly.
• 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.