Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for a big decision — when the weather has kept you inside
Rounds of 4 · 4, with the counting done for you.
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. Bad weather is a decent excuse to stay in and do this. We'll stay close to sensations rather than ideas.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- in a hospital corridor, waiting for news
- as a way to mark the end of the working day
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 Coherent 4-4 breathing when you are short on time, Soft 4-7-8 breathing for a reset or Double-inhale sigh for being unwell.