Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for the morning after, when you are too tired to try hard
4 · 4 breathing: four and four, if five feels like a stretch.
Follow the circle. It counts for you.
How it works
Equal breathing: 4 seconds in, 4 seconds out, no holds at all. Too tired to try hard is exactly the right amount of tired for this. Notice what's solid: the floor, the chair, your own weight.
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 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
- when you notice your shoulders are up near your ears
- in a hospital corridor, waiting for news
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- No holds means no buildup. The rhythm does all the work.
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 Box breathing for jet lag, when you have already had a long week, Gentle box breathing for the hours after people leave, if you are sceptical about all of this or 4-8 breath (4 · 8) for Friday evening, when your attention is scattered.