Breathing exercise · 4 · 4
Coherent 4-4 breathing for a break at work
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. Nothing here assumes you have done this before. Simple things first: contact, weight, temperature.
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
- while you are waiting for something to start
- before you walk into a room full of people
- 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 your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 Beginner box breathing exercise, How to use 4-7-8 breathing for anxious moments or How to use 4-6 breathing for a hard conversation.