Breathing exercise · 4 · 4
Coherent 4-4 breathing after eating too much
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
In for 4, out for 4, with nothing held in between. Repeat for as long as you have. Do this sitting up, not lying down, if you have just eaten. The body is the most reliable place to begin.
Why it can help
Because nothing is held, there is no moment where you are waiting for permission to breathe.
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
- at the kitchen table, with a cup of tea going cold
- in the two minutes after a difficult phone call
- when your thoughts are moving faster than you are
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 Physiological sigh: 6 rounds for a hard week, Gentle box breathing exercise for a reset or Soft 4-7-8 breath (4 · 4 · 8) for creative work.