Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for Sunday evening, when you have been meaning to start
4 · 4 breathing: 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. You have been meaning to start. This is the least intimidating way in. Nothing abstract for the next few minutes.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
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
- after an argument, before you decide what to say next
- before you walk into a room full of people
- when you wake at 3am and the room feels too quiet
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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.