Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for a cold morning — when you only have a few minutes
Rounds of 4 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 4 seconds, out for 4 seconds. Same speed both ways, no pauses. A few minutes is the whole requirement. Nothing abstract for the next few minutes.
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 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- at your desk, with the screen turned off for a moment
- while you are waiting for something to start
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 2-1-4 breathing — 2 · 1 · 4 — for a break at work, when you are short on time, Double-inhale sigh exercise for Monday morning — when nothing else has worked today or Tight box breathing exercise for heavy days — if you are sceptical about all of this.