Breathing exercise · 4 · 4
Coherent 4-4 breathing: 5 rounds for a big decision, when you are cold and want to be warm
Rounds of 4 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 4, out for 4, with nothing held in between. Repeat for as long as you have. Get a blanket first. Being cold defeats the point. Let the physical world hold your attention.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
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 the day has been fine but you still feel braced
- when you notice your shoulders are up near your ears
- just before you have to say something difficult
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Aim for something you could keep up in a waiting room without anyone noticing.
- No holds means no buildup. The rhythm does all the work.
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 Uneven box breathing: 10 rounds for a stolen moment of caregiving, when you are on your own, Box breathing or Slow box breathing: 5 rounds for a long wait, when you are not in the mood.