Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for the middle of the night, when you want something simple
Rounds of 4 · 4, with the counting done for you.
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. Simple is the point. There is no advanced version to graduate to. Notice what's solid: the floor, the chair, your own weight.
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 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when the afternoon has gone flat
- in a hospital corridor, waiting for news
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Uneven box breathing exercise for the middle of the night — before you go back to something hard, Coherent 5-5 breathing — 5 · 5 — for a lonely evening, when you want to be left alone or Coherent 5-5 breathing: 6 rounds for heated moments, when you are not in the mood.