Uneven box breathing for a big decision, when you are cold and want to be warm

How it works

Four equal sides: 4 in, 4 held, 6 out, 2 held. Nothing else to remember. Get a blanket first. Being cold defeats the point. 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 4 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• when you wake at 3am and the room feels too quiet
• after a long drive, to shake off the alertness
• at the start of a study session, to set the tone

Tips

• Rest for a few seconds between rounds if the pattern feels demanding.
• Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
• Holding your breath is optional in every exercise here. You can always breathe through instead.

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.