Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for heavy days
4 · 4 breathing: 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. Waking too early is a specific kind of frustrating. This helps with the frustration. The body is the most reliable place to begin.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
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
- when you cannot sleep and do not want to get up
- at your desk, with the screen turned off for a moment
- when you notice your shoulders are up near your ears
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- If you lose count, start the round again rather than guessing.
- Because there is no pause, you can keep this going while walking or talking.
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 Soft 4-7-8 breathing for a reset, 4-7-8 breath (4 · 7 · 8) for a break at work or Coherent 5-5 breathing for a reset.