Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for the end of the working day — if you are sceptical about all of this
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
In for 4, out for 4, with nothing held in between. Repeat for as long as you have. Scepticism is welcome. You do not have to believe anything for this to work. Nothing abstract for the next few minutes.
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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when your hands are cold and your chest is tight
- as a way to mark the end of the working day
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 How to use 7-11 breathing for exam nerves, if you have five quiet minutes, 5-7 breathing — 5 · 7 — for Friday evening, when you are short on time or How to use Slow box breathing for travel days, if you are doing this instead of scrolling.