Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for a grey day, when you cannot concentrate on anything else
Rounds of 4 · 4, with the counting done for you.
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. When concentration is gone, work with what is left. We'll stay close to sensations rather than ideas.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the weather has been grey for a week
- while you are waiting for something to start
- in the minutes before an appointment you are dreading
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 Tight box breathing for a long illness, when you want to be left alone, 4-7-8 breathing: 5 rounds for a cold morning, when you have been meaning to start or Tight box breathing exercise for a big decision — when you are waiting for something.