Breathing exercise · 4 · 4
Coherent 4-4 breathing for physical discomfort, if you are fitting this around other people
The pattern is 4 · 4, which is four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Breathe in for 4 seconds, out for 4 seconds. Same speed both ways, no pauses. It is designed to fit around other people’s schedules. The body is the most reliable place to begin.
Why it can help
At about six breaths a minute, the changes in heart rate and breathing tend to line up. That alignment is the whole idea.
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 minutes before an appointment you are dreading
- after an argument, before you decide what to say next
- when your hands are cold and your chest is tight
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 How to use 5-7 breathing for travel days, when the house is busy, How to use 3-6 breathing for days when everything is too much, when you only have a few minutes or 7-11 breathing — 7 · 11 — for a long wait, after eating too much.