Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for a hard week
4 · 4 breathing: four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Equal breathing: 4 seconds in, 4 seconds out, no holds at all. For days that were loud from the moment they started. We'll stay close to sensations rather than ideas.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you cannot sleep and do not want to get up
- when you wake at 3am and the room feels too quiet
Tips
- Do it before you need it once, so that it is familiar when you do.
- Try it lying down with your knees bent if sitting upright feels like effort.
- No holds means no buildup. The rhythm does all the work.
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 6-2-6-2 breath for the early months, Coherent 6-6 breathing when you are not or 7-11 breath (7 · 11) for the commute.