Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for heated moments, when your attention is scattered
4 · 4 breathing: 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. Scattered attention is the raw material, not an obstacle. Let the physical world hold your attention.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- after a long drive, to shake off the alertness
- when your hands are cold and your chest is tight
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If you lose count, start the round again rather than guessing.
- 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 breath (5 · 2 · 7) for the commute, after a long day, 5-7 breathing — 5 · 7 — for the commute, when you feel fine and want to stay that way or 7-11 breathing: 4 rounds for the morning after, if you are doing this in the middle of the day.