Breathing exercise · 4 · 4
Coherent 4-4 breathing — 4 · 4 — for a break at work, when the house is busy
The pattern is 4 · 4, which is 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. It works with other people in the house. You do not need silence. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when you notice your shoulders are up near your ears
- when you have five minutes and no idea where to start
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 How to use 2-1-4 breathing for heated moments, before something difficult, Uneven box breathing exercise for a long illness — when you are somewhere noisy or How to use 5-2-7 breathing for the middle of the night, if you are sceptical about all of this.