Breathing exercise · 4 · 4
Coherent 4-4 breathing — 4 · 4 — for a study session, when you want to finish something
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. Wanting to finish something is a better motivation than wanting to relax. Let the physical world hold your attention.
Why it can help
Five or six seconds in and the same out lands you near six breaths a minute, which is roughly where the cardiovascular system is happiest.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- at your desk, with the screen turned off for a moment
- while you are waiting for something to start
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Slow box breathing: 4 rounds for a hard conversation, when the weather has kept you inside, Double-inhale sigh for a study session, if you are new to this or Beginner box breathing for the middle of the night, when you are waiting for something.