Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for a long wait — on a low-energy afternoon
Rounds of 4 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Equal breathing: 4 seconds in, 4 seconds out, no holds at all. Low-energy afternoons are what this was written for. The body is the most reliable place to begin.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
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 wake at 3am and the room feels too quiet
- after an argument, before you decide what to say next
- before you open the email you have been avoiding
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 Uneven box breathing — 4 · 4 · 6 · 2 — for creative work, when you have been on screens all day, Tight box breathing — 4 · 1 · 4 · 1 — for anxious moments, when the house is busy or Slow box breathing: 8 rounds for a big decision, if you are doing this instead of scrolling.