Uneven box breathing for jet lag, when you feel fine and want to stay that way

How it works

Count to 4 on the way in, 4 at the top, 6 on the way out, 2 at the bottom. Repeat. Feeling fine is a good reason to do this, not a reason to skip it. Notice what's solid: the floor, the chair, your own weight.

Why it can help

Four sides means four small completions. Each one is a tiny piece of evidence that you can finish something.

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

• as a way to mark the end of the working day
• in the minutes before an appointment you are dreading
• when your hands are cold and your chest is tight

Tips

• The counts are a guide. If a number feels too long, shorten every side by one.
• Do the last round slightly smaller than the others. It makes stopping easier.
• 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.