Breathing exercise · 4 · 4
Coherent 4-4 breathing exercise for the hours after people leave — when you have been meaning to start
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
Breathe in for 4 seconds, out for 4 seconds. Same speed both ways, no pauses. You have been meaning to start. This is the least intimidating way in. The body is the most reliable place to begin.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
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
- when someone has annoyed you and you need to not react
- when your thoughts are moving faster than you are
- in a hospital corridor, waiting for news
Tips
- A shorter pattern done consistently beats a longer one done once.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually 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.
If this rhythm does not suit you, try 4-2-6 breathing — 4 · 2 · 6 — for a grey day, before something difficult, How to use Tight box breathing for the hours after people leave, when you cannot concentrate on anything else or 7-11 breathing — 7 · 11 — for creative work, after a long day.