Breathing exercise · 4 · 4
Coherent 4-4 breathing: 5 rounds for creative work, if you have done this a hundred times
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
Count 4 on the way in and 4 on the way out. Keep them the same length. If you have done this a hundred times, change one small thing tonight. Simple things first: contact, weight, temperature.
Why it can help
You can count seconds, or you can just match the length of the out-breath to the in-breath by feel.
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
- in the minutes before an appointment you are dreading
- when you wake at 3am and the room feels too quiet
- when you are the only person awake in the house
Tips
- Count in your head, or let the circle on this page count for you.
- Try it lying down with your knees bent if sitting upright feels like effort.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 3-6 breathing: 4 rounds for a study session, if you are tired of apps, Beginner box breathing: 5 rounds for the commute, when you are cold and want to be warm or Tight box breathing exercise for creative work — when you want to be left alone.