Breathing exercise · 4 · 4
Coherent 4-4 breathing — 4 · 4 — for the morning, when your attention is scattered
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. Scattered attention is the raw material, not an obstacle. The body is the most reliable place to begin.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
- in the minutes before an appointment you are dreading
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.