Breathing exercise · 4 · 4
Coherent 4-4 breathing for the commute, when you are somewhere noisy
4 · 4 breathing: four and four, if five feels like a stretch.
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. Noise is fine. You are not trying to hear anything subtle. Start with what's physical. Everything else can wait.
Why it can help
Coherent breathing is often described as the most boring useful thing you can do with ten minutes.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 5 rounds this practice runs 40 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
- when you cannot sleep and do not want to get up
- in the car, parked, before you go inside
Tips
- If you lose count, start the round again rather than guessing.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 2-1-4 breath (2 · 1 · 4) for anxious moments, when you feel fine and want to stay that way, 5-2-7 breathing — 5 · 2 · 7 — for a big decision, when you only have a few minutes or Coherent 5-5 breath (5 · 5) for the commute, after a difficult conversation.