Breathing exercise · 4 · 4
How to use Coherent 4-4 breathing for travel days, when you are cold and want to be warm
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
Breathe in for 4 seconds, out for 4 seconds. Same speed both ways, no pauses. Get a blanket first. Being cold defeats the point. Simple things first: contact, weight, temperature.
Why it can help
The pace is roughly what you would breathe if you were absorbed in something and had forgotten to be stressed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 4s | 4s |
One round is 8 seconds. At the default 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- at the kitchen table, with a cup of tea going cold
- in the two minutes after a difficult phone call
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.