Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for anxious moments, after a long day
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
In for 4, out for 4, with nothing held in between. Repeat for as long as you have. Use it at the end of a long day, not at the start of one. Nothing abstract for the next few minutes.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
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
- after an argument, before you decide what to say next
- before a presentation, in the corridor
- in the two minutes after a difficult phone call
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.