Breathing exercise · 4 · 4
Coherent 4-4 breathing: 12 rounds for days when everything is too much, when you are somewhere noisy
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Breathe in for 4 seconds, out for 4 seconds. Same speed both ways, no pauses. Noise is fine. You are not trying to hear anything subtle. The body is the most reliable place to begin.
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 cannot sleep and do not want to get up
- as a way to mark the end of the working day
- at the start of a study session, to set the tone
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 4-2-6 breathing: 6 rounds for exam nerves, if you are doing this instead of scrolling, Box breathing for the commute, when you are on your own or How to use Coherent 5-5 breathing for the commute, when the weather has kept you inside.