Breathing exercise · 4 · 4
Coherent 4-4 breathing — 4 · 4 — for anxious moments, if you are fitting this around other people
A 4 · 4 rhythm — four and four, if five feels like a stretch.
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. It is designed to fit around other people’s schedules. We'll stay close to sensations rather than ideas.
Why it can help
Coherent breathing is often described as the most boring useful thing you can do with ten minutes.
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
- at the start of a study session, to set the tone
- when you are the only person awake in the house
- at the kitchen table, with a cup of tea going cold
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 6-2-6-2 breathing: 4 rounds for creative work, How to use Beginner box breathing for the morning or 4-2-6 breathing for a grey day, when you want to be left alone.