Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for deep focus
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
In for 4, out for 4, with nothing held in between. Repeat for as long as you have. Five quiet minutes is enough. Ten is generous. Nothing abstract for the next few minutes.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
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
- in the minutes before an appointment you are dreading
- when you notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
Tips
- Count in your head, or let the circle on this page count for you.
- Sit upright. Your lungs work better when you are not folded in half.
- Because there is no pause, you can keep this going while walking or talking.
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 5-2-7 breath (5 · 2 · 7) for exam nerves, Tight box breathing: 12 rounds for a night shift or Coherent 5-5 breath for physical discomfort.