Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for the end of the working day, when the house is busy
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 4 seconds each way. It works with other people in the house. You do not need silence. Stay with what you can actually feel.
Why it can help
Coherent breathing is often described as the most boring useful thing you can do with ten minutes.
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
- at the start of a study session, to set the tone
- when you notice your shoulders are up near your ears
- at your desk, with the screen turned off for a moment
Tips
- If you lose count, start the round again rather than guessing.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Uneven box breathing for Sunday evening, when you have been meaning to start, How to use Coherent 4-4 breathing for travel days, when you are cold and want to be warm or 3-5-7 breathing exercise for a break at work — when you are too tired to try hard.