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Box breathing
In 4 · hold 4 · out 4 · hold 4
Box breathing gives every part of the breath the same length, like drawing the four sides of a square. In yoga it's called sama vritti, 'equal movement'. Because it's balanced, it tends to leave you calm but awake: useful when you need a clear head, not sleep.
Do it now with the timer (2 min)
How to do it
- Sit comfortably. One hand on your chest, one on your belly.
- Breathe slowly in and out through the nose for a few breaths. Just notice.
- Breathe in through the nose for 4.
- Hold for 4. Relax your shoulders.
- Breathe out through the nose for 4.
- Hold for 4. Relax your face.
- Keep going for 2 to 10 minutes, then let the counting go and notice how you feel.
Tips
- Find your own count. If 4 makes you short of breath, use 3. There should be no strain.
- Want to calm down more? Make the breath out longer than the breath in (see long exhale).
Go gently
- This one has breath holds. Skip them (in 4, out 4) if you're pregnant, or have heart or lung problems, high blood pressure, epilepsy, an anxiety disorder, panic attacks or a psychiatric condition.
Sources: M. Pistono, Breathe How You Want to Feel (Box Breathing) · Yogalap instructor course (vritti ratios).
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