Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for deep focus, when you are not sure this will work
The pattern is 4 · 4, which is four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Breathe in for 4 seconds, out for 4 seconds. Same speed both ways, no pauses. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- just before you have to say something difficult
- when you are tired but cannot afford to be
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.
If this rhythm does not suit you, try 5-2-7 breathing: 12 rounds for a hard week, after a difficult conversation, 3-5-7 breathing exercise for the early months — when you have been meaning to start or Beginner box breathing — 2 · 2 · 2 · 2 — for deep focus, after eating too much.