Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for the middle of the night, before you go back to something hard
Rounds of 4 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Count 4 on the way in and 4 on the way out. Keep them the same length. Five minutes here is cheaper than an hour of grinding. Let the physical world hold your attention.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- before a presentation, in the corridor
- at the start of a study session, to set the tone
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.