Breathing exercise · 4 · 4
Coherent 4-4 breathing: 4 rounds for a cold morning, when you have just finished work
Rounds of 4 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Count 4 on the way in and 4 on the way out. Keep them the same length. The gap right after work is the easiest one to use. We'll stay close to sensations rather than ideas.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when someone has annoyed you and you need to not react
- when you are the only person awake in the house
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.