Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for a break at work, if you are sceptical about all of this
The pattern is 4 · 4, which is four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Breathe in for 4 seconds, out for 4 seconds. Same speed both ways, no pauses. Scepticism is welcome. You do not have to believe anything for this to work. Nothing abstract for the next few minutes.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- before you open the email you have been avoiding
- when you are tired but cannot afford to be
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- The counts are a guide. If a number feels too long, shorten every side by one.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.