Breathing exercise · 4 · 4
Coherent 4-4 breathing for exam nerves, when you want to be left alone
4 · 4 breathing: four and four, if five feels like a stretch.
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. Nothing here asks anything of you socially. 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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- on a train or a bus, with your bag on your lap
- when you wake at 3am and the room feels too quiet
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- There is no need to breathe deeply. Long and quiet is the aim.
- Because there is no pause, you can keep this going while walking or talking.
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 4-2-6 breathing for creative work, if you are new to this, How to use Coherent 4-4 breathing for the middle of the night, before you go back to something hard or 4-7-8 breathing for a big decision, when your attention is scattered.