Breathing exercise · 4 · 4
Coherent 4-4 breathing: 8 rounds for heavy days, after a long day
4 · 4 breathing: four and four, if five feels like a stretch.
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. Use it at the end of a long day, not at the start of one. Notice what's solid: the floor, the chair, your own weight.
Why it can help
This pace is slow enough to feel different and fast enough to keep doing for ten minutes.
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 the start of a study session, to set the tone
- when you wake at 3am and the room feels too quiet
- before a presentation, in the corridor
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 7-11 breath (7 · 11) for Monday morning, after a difficult conversation, Beginner box breath (2 · 2 · 2 · 2) for a reset, when you feel restless rather than tired or 6-2-6-2 breathing exercise for the morning after — on a day that started badly.