Breathing exercise · 4 · 4
Coherent 4-4 breathing for Friday evening, when you have been putting it off
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
Equal breathing: 4 seconds in, 4 seconds out, no holds at all. You have been putting this off. Starting is the only step that matters. We'll stay close to sensations rather than ideas.
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 4 rounds this practice runs 32 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
- while you are waiting for something to start
- when you have been given bad news and need to keep functioning
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 Gentle box breath (3 · 3 · 3 · 3) for the commute, when you are somewhere unfamiliar, Soft 4-7-8 breath (4 · 4 · 8) for days when everything is too much, when you are at home and cannot settle or 3-6 breathing: 6 rounds for a break at work, when you are somewhere noisy.