Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise
4-4 breathing: a simple rhythm for moments of pause.
Follow the circle. It counts for you.
How it works
Maintain a steady pace: inhale for 4 seconds, exhale for 4 seconds, without any pauses. Begin with the basics: your breath, your body, your surroundings.
Why it can help
This straightforward breathing pattern is gentle and easy to follow. It requires no mental effort beyond counting.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you need a moment of peace at your desk, away from the screen
- while waiting in a quiet hospital corridor, seeking a moment of calm
- as a signal to yourself that the workday is winding down
Tips
- If you're using a device that monitors your breathing, take it off while you practice.
- Ensure your feet are flat on the ground. It might seem minor, but it makes a difference.
- This exercise can be done while walking or talking, without interrupting your activity.
Please note
If you feel dizzy or uncomfortable while holding your breath, continue breathing slowly and evenly. If you have any health concerns, especially related to pregnancy or heart, blood pressure, or lung conditions, consult a doctor before attempting breath holds.
If this rhythm does not suit you, try 4-7-8 breath (4 · 7 · 8) for bedtime, Beginner box breathing: 4 rounds for a break or Slow box breathing: 10 rounds for a study session.