Breathing exercise · 4 · 4
Coherent 4-4 breathing for a lonely evening, when you are on your own
4 · 4 breathing: 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. Being on your own is not required, but it does make this simpler. Notice what's solid: the floor, the chair, your own weight.
Why it can help
At about six breaths a minute, the changes in heart rate and breathing tend to line up. That alignment is the whole idea.
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
- at the start of a study session, to set the tone
- when you have read the same paragraph three times
- when the day has been fine but you still feel braced
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- There is no need to breathe deeply. Long and quiet is the aim.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.