Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for a reset, when you want to finish something
A 4 · 4 rhythm — 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. Wanting to finish something is a better motivation than wanting to relax. The body is the most reliable place to begin.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
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 you have been given bad news and need to keep functioning
- in a hospital corridor, waiting for news
- when you notice your shoulders are up near your ears
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Practising when you are calm makes it available when you are not.
- 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 Gentle box breathing exercise for a long illness — when you are waiting for something, Double-inhale sigh: 5 rounds for being unwell, when the day has been loud or Physiological sigh exercise for Sunday evening — when you are not sure this will work.