Breathing exercise · 4 · 4
Coherent 4-4 breathing: 12 rounds for the morning
A 4 · 4 rhythm — four and four, if five feels like a stretch.
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. A few minutes is the whole requirement. Simple things first: contact, weight, temperature.
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
- when you notice your shoulders are up near your ears
- in the car, parked, before you go inside
- before you open the email you have been avoiding
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- No holds means no buildup. The rhythm does all the work.
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 Slow box breathing, 3-5-7 breathing exercise for Sunday evening or Soft 4-7-8 breathing: 5 rounds for heated moments.