Breathing exercise · 4 · 4
Coherent 4-4 breathing for a study session, if you are sceptical about all of this
Rounds of 4 · 4, with the counting done for you.
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. Scepticism is welcome. You do not have to believe anything for this to work. Stay with what you can actually feel.
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 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- at the start of a study session, to set the tone
- when you have five minutes and no idea where to start
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- If you lose count, start the round again rather than guessing.
- 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, 3-6 breathing exercise for the early months — when you want to finish something or How to use Soft 4-7-8 breathing for a ten-minute window, if you are doing this instead of scrolling.