Uneven box breathing exercise for a stolen moment of caregiving — if you are new to this

How it works

Breathe in for 4, hold for 4, out for 6, hold for 2. Picture tracing the sides of a square. That is the whole exercise. Nothing here assumes you have done this before. We'll stay close to sensations rather than ideas.

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 6 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• when you have five minutes and no idea where to start
• on a train or a bus, with your bag on your lap
• in the car, parked, before you go inside

Tips

• Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
• The pauses should never feel like a competition. Shorten them if they do.
• A hold should feel like a pause, not like running out of air.

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.