Breathing exercise · 4 · 4
Coherent 4-4 breathing for a night shift
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
Count 4 on the way in and 4 on the way out. Keep them the same length. You have been meaning to start. This is the least intimidating way in. Simple things first: contact, weight, temperature.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
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
- before you walk into a room full of people
- when the day has been fine but you still feel braced
- in the two minutes after a difficult phone call
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Count in your head, or let the circle on this page count for you.
- 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 How to use Tight box breathing for a hot day, Physiological sigh exercise for a long illness or Beginner box breathing.