Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing
A simple 4-4 beat — four in, four out, even if five feels like a bridge too far.
Follow the circle. It counts for you.
How it works
On your next breath in, count to 4, and on your next breath out, count to 4. No prior experience needed. Let's keep it straightforward and tangible.
Why it can help
The evenness of the 4-4 pattern turns the exercise into a steady beat, not a checklist.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while waiting in a long queue at the pharmacy
- when you're feeling a bit irked and want to keep your cool
- before stepping into a crowded store after a long day
Tips
- Place a hand on your ribs to feel the breath's movement.
- Practice when you're relaxed so you can use it when you're not.
- Since there's no pause, you can breathe this way while you're on the move.
Please note
If holding your breath feels off, just breathe in and out at a comfortable pace. Don't push through any dizziness. If you're pregnant or have health concerns, consult a doctor before holding your breath.
If this rhythm does not suit you, try 4-7-8 breathing: 5 rounds for a hot day, 4-2-6 breathing exercise for a break at work or Tight box breath (4 · 1 · 4 · 1) for a hard week.