Breathing exercise · 4 · 4
Coherent 4-4 breathing — 4 · 4 — for coming down after exercise, when the day has been loud
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. For days that were loud from the moment they started. Let the physical world hold your attention.
Why it can help
Equal, unheld breathing is the least intrusive version of this. Nothing to remember except the pace.
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 been given bad news and need to keep functioning
- as a way to mark the end of the working day
- in a hospital corridor, waiting for news
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Try the same pattern at a different time of day and see whether it feels different.
- 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 Double-inhale sigh: 8 rounds for Monday morning, when you cannot concentrate on anything else, Beginner box breathing exercise for the morning — when you are not in the mood or How to use Uneven box breathing for a study session, when you want to be left alone.