Breathing exercise · 4 · 4
Coherent 4-4 breathing: 6 rounds
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
In for 4, out for 4, with nothing held in between. Repeat for as long as you have. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when you are the only person awake in the house
- when someone has annoyed you and you need to not react
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Gentle box breathing exercise for deep focus, Coherent 6-6 breath (6 · 6) for jet lag or 4-7-8 breathing for a lonely evening.