Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for jet lag — when you have been putting it off
The pattern is 4 · 4, which is 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. You have been putting this off. Starting is the only step that matters. Let the physical world hold your attention.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- in the car, parked, before you go inside
- as a way to mark the end of the working day
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.