Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for a grey day — after a difficult conversation
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. Difficult conversations leave a residue. This is for the residue. Nothing abstract for the next few minutes.
Why it can help
Equal breathing tends to be easier on people who find holds uncomfortable or anxiety-provoking.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- before a presentation, in the corridor
- in the two minutes after a difficult phone call
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually 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.