Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for creative work
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Equal breathing: 4 seconds in, 4 seconds out, no holds at all. Not being in the mood is a normal starting point. Start with what's physical. Everything else can wait.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when you have five minutes and no idea where to start
- while you are waiting for something to start
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 Coherent 6-6 breathing exercise for Friday evening, Physiological sigh breathing exercise or Beginner box breathing: 4 rounds for a break.