Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for jet lag, before something difficult
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
In for 4, out for 4, with nothing held in between. Repeat for as long as you have. It works best in the hour before something difficult. Nothing abstract for the next few minutes.
Why it can help
Because nothing is held, there is no moment where you are waiting for permission to breathe.
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
- when you wake at 3am and the room feels too quiet
- when you have been given bad news and need to keep functioning
- when someone has annoyed you and you need to not react
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Keep your jaw loose. People clench it without noticing during holds.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 How to use 4-6 breathing for a hot day, before you go back to something hard, How to use 4-6 breathing for a cold morning, after a long day or 3-6 breathing: 12 rounds for Sunday evening, on a low-energy afternoon.