Breathing exercise · 4 · 4
Coherent 4-4 breathing: 8 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
Match the length of the out-breath to the in-breath — about 4 seconds each way. It works best in the hour before something difficult. Start with what's physical. Everything else can wait.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you have read the same paragraph three times
- before you walk into a room full of people
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.
If this rhythm does not suit you, try How to use Physiological sigh for a long illness, Tight box breathing for coming down after exercise or 3-5-7 breathing exercise for anxious moments.