Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for a hospital waiting room, when you are not in the mood
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. Not being in the mood is a normal starting point. Let the physical world hold your attention.
Why it can help
Six breaths a minute is slow enough to be noticeable and unremarkable enough to keep up.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- in the minutes before an appointment you are dreading
- before you walk into a room full of people
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- If you lose count, start the round again rather than guessing.
- 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.
If this rhythm does not suit you, try Box breathing for Friday evening, if you are doing this instead of scrolling, 4-6 breathing — 4 · 6 — for coming down after exercise, when you have been putting it off or 4-2-6 breathing: 8 rounds for a noisy room, when you feel fine and want to stay that way.