Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for jet lag
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
Equal breathing: 4 seconds in, 4 seconds out, no holds at all. Choosing this over scrolling counts as a good decision, even a small one. Start with what's physical. Everything else can wait.
Why it can help
Five or six seconds in and the same out lands you near six breaths a minute, which is roughly where the cardiovascular system is happiest.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
- after a long drive, to shake off the alertness
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Coherent 4-4 breathing exercise for a long wait, How to use Box breathing for deep focus or How to use Slow box breathing for caring.