Breathing exercise · 4 · 4
Coherent 4-4 breathing: 6 rounds for a hard week, when you are at home and cannot settle
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. Being at home and unable to settle is a very specific problem. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- when you cannot sleep and do not want to get up
- when the day has been fine but you still feel braced
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.