Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for coming down after exercise, when you are waiting for something
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 4 seconds each way. Waiting is dead time you can spend on this instead. Start with what's physical. Everything else can wait.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- at the start of a study session, to set the tone
- when you notice your shoulders are up near your ears
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.