Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for a stolen moment of caregiving, if you are new to this
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Count 4 on the way in and 4 on the way out. Keep them the same length. Nothing here assumes you have done this before. Nothing abstract for the next few minutes.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
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
- in a hospital corridor, waiting for news
- when someone has annoyed you and you need to not react
- in the car, parked, before you go inside
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.