Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for a hot day, when you are somewhere unfamiliar
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
Match the length of the out-breath to the in-breath — about 4 seconds each way. It travels well. Hotels, spare rooms, other people’s sofas. Let the physical world hold your attention.
Why it can help
Equal, unheld breathing is the least intrusive version of this. Nothing to remember except the pace.
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
- when you have read the same paragraph three times
- before a presentation, in the corridor
- as a way to mark the end of the working day
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 3-6 breathing for anxious moments, when you have been putting it off, Soft 4-7-8 breath (4 · 4 · 8) for physical discomfort, when you have been putting it off or 4-7-8 breathing — 4 · 7 · 8 — for Monday morning, when you feel fine and want to stay that way.