Breathing exercise · 4 · 4
Coherent 4-4 breathing — 4 · 4 — for Friday evening, when you want something simple
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. Same speed both ways, no pauses. Simple is the point. There is no advanced version to graduate to. The body is the most reliable place to begin.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
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
- in the two minutes after a difficult phone call
- when your hands are cold and your chest is tight
- when you have been given bad news and need to keep functioning
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.