Breathing exercise · 4 · 4
Coherent 4-4 breathing
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 4 seconds, out for 4 seconds. Keep the pace consistent, no breaks. When the world feels like it's moving too fast, slow down with these breaths. Focus on the present for the next few minutes.
Why it can help
Six breaths a minute is a pace that's easy to maintain and yet distinct enough to bring your attention back to the moment.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the sun has set and the room feels too quiet
- when the morning's routine has lost its spark
- while you're waiting for a train or a friend
Tips
- Make the final breaths a bit shorter to signal the end. It's a gentle way to wrap up.
- You can practice this while you're walking or even during a meeting. It's subtle and effective.
- It's a great way to stay grounded when you're surrounded by chaos.
Please note
If holding your breath feels off, just breathe in and out at a steady pace. Don't force it if you feel dizzy. If you're pregnant or have any health concerns, consult a doctor before trying breath holds.
If this rhythm does not suit you, try 2-1-4 breathing exercise for a noisy room, 3-6 breathing: 8 rounds for the early months or 2-1-4 breathing exercise for a big decision.