Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for a hard conversation — when you want something simple
A 4 · 4 rhythm — four and four, if five feels like a stretch.
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. Simple is the point. There is no advanced version to graduate to. Nothing abstract for the next few minutes.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when your thoughts are moving faster than you are
- as a way to mark the end of the working day
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- A shorter pattern done consistently beats a longer one done once.
- 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 How to use 6-2-6-2 breathing for the morning after, after a long day, 4-2-6 breathing exercise for exam nerves — when you have already had a long week or Coherent 5-5 breathing for days when everything is too much, if you are doing this in the middle of the day.