Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for a stolen moment of caregiving, when you are doing this for the first time
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Count 4 on the way in and 4 on the way out. Keep them the same length. If this is your first go, stay with the plainest version of the instructions. Start with what's physical. Everything else can wait.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
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
- on a train or a bus, with your bag on your lap
- when someone has annoyed you and you need to not react
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- The counts are a guide. If a number feels too long, shorten every side by one.
- No holds means no buildup. The rhythm does all the work.
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 Slow box breathing — 5 · 5 · 5 · 5 — for a night shift, on a low-energy afternoon, 3-6 breathing exercise for a noisy room — when you are cold and want to be warm or How to use Gentle box breathing for Sunday evening, when the house is busy.