Breathing exercise · 4 · 4
Coherent 4-4 breathing for being unwell, when you have already had a long week
Rounds of 4 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 4 seconds each way. Long weeks are cumulative. This is a small subtraction. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Five or six seconds in and the same out lands you near six breaths a minute, which is roughly where the cardiovascular system is happiest.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when you are the only person awake in the house
- when you are tired but cannot afford to be
Tips
- Do it before you need it once, so that it is familiar when you do.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 Box breathing — 4 · 4 · 4 · 4 — for bedtime, when you want something simple, 5-2-7 breathing — 5 · 2 · 7 — for a noisy room, when you have been on screens all day or 4-6 breathing — 4 · 6 — for the middle of the night, when you are waiting for something.