Breathing exercise · 4 · 4
Coherent 4-4 breathing — 4 · 4 — for a long illness, when you are on your own
Rounds of 4 · 4, with the counting done for you.
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. Being on your own is not required, but it does make this simpler. We'll stay close to sensations rather than ideas.
Why it can help
This pace is slow enough to feel different and fast enough to keep doing for ten minutes.
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 you cannot sleep and do not want to get up
- as a way to mark the end of the working day
- when the day has been fine but you still feel braced
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- If you lose count, start the round again rather than guessing.
- 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 2-1-4 breathing: 12 rounds for a hard conversation, if you are new to this, 3-6 breathing: 6 rounds for a stolen moment of caregiving, when you are not in the mood or How to use Uneven box breathing for the commute, if you are tired of apps.