Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for a long wait
Rounds of 4 · 4, with the counting done for you.
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. Restless is different from tired, and it needs a different approach. The body is the most reliable place to begin.
Why it can help
This pace is slow enough to feel different and fast enough to keep doing for ten minutes.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- when you wake at 3am and the room feels too quiet
- at the start of a study session, to set the tone
Tips
- Practising when you are calm makes it available when you are not.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 5-2-7 breath for a hospital waiting room, Uneven box breathing for a big decision, when you are cold and want to be warm or Coherent 5-5 breathing for a noisy room.