Breathing exercise · 4 · 4
Coherent 4-4 breathing: 4 rounds for exam nerves
4 · 4 breathing: 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. Wanting to finish something is a better motivation than wanting to relax. Stay with what you can actually feel.
Why it can help
The steadiness is the point. You are giving your body a metronome.
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
- in the minutes before an appointment you are dreading
- on a train or a bus, with your bag on your lap
- in the car, parked, before you go inside
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.
If this rhythm does not suit you, try 3-5-7 breathing: 12 rounds for bedtime, How to use 4-2-6 breathing for a reset or 5-2-7 breathing.