Uneven box breathing exercise for bedtime — when you need something unremarkable

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 dramatic happens here, and that is deliberate. Notice what's solid: the floor, the chair, your own weight.

Why it can help

This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.

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 the afternoon has gone flat
• when someone has annoyed you and you need to not react
• before a presentation, in the corridor

Tips

• Set a timer for the rounds you want, so you are not watching the clock.
• Do not chase the feeling. If nothing happens, nothing happened.
• 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.