Breathing exercise · 4 · 4
Coherent 4-4 breath (4 · 4) for travel days, when the weather has kept you inside
A four and four, if five feels like a stretch pattern, counted for you on screen.
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. Bad weather is a decent excuse to stay in and do this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
At about six breaths a minute, the changes in heart rate and breathing tend to line up. That alignment is the whole idea.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- while you are waiting for something to start
- after a long drive, to shake off the alertness
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- A shorter pattern done consistently beats a longer one done once.
- 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.
If this rhythm does not suit you, try 3-5-7 breath (3 · 5 · 7) for creative work, when the weather has kept you inside, 5-2-7 breathing: 8 rounds for a hot day, after eating too much or Soft 4-7-8 breathing: 4 rounds for a hospital waiting room, when you are doing this for the first time.