Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for the morning after, when you feel fine and want to stay that way
4 · 4 breathing: four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Count 4 on the way in and 4 on the way out. Keep them the same length. Feeling fine is a good reason to do this, not a reason to skip it. Simple things first: contact, weight, temperature.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
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
- when you are tired but cannot afford to be
- in the two minutes after a difficult phone call
- after a long drive, to shake off the alertness
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Try the same pattern at a different time of day and see whether it feels different.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 3-5-7 breathing for a hot day, when you have been meaning to start, Gentle box breath (3 · 3 · 3 · 3) for a night shift, when you are at home and cannot settle or 4-8 breathing: 4 rounds for heated moments, if you have five quiet minutes.