4x4 Breathing Exercise

Getting Started: Find a comfortable, safe place to sit or lie down (you might feel lightheaded while learning this technique).  Place one hand on your chest, one on your belly. Important: If you feel dizzy or uncomfortable, stop and return to normal breathing. This is normal when you're learning - start with just 2-3 cycles and work your way up. There is no right or wrong to this.  Just practice and let whatever happens happen.  If you lose count or need to stop it is ok.  This does not come naturally to everyone.

  1. Breathe in through your nose for 4 slow counts

    • Count: "1-and-2-and-3-and-4-and"

    • Feel your belly rise as air fills your lungs

    • Notice the temperature of the air coming into your nose - it's cooler going in

    • Think "sniff the muffin" to remember to use your nose

  2. Hold your breath for 4 counts
    Keep the air in your lungs calmly

  3. Breathe out through your mouth for 4 slow counts

    • Let the air flow out steadily and completely

    • Feel your belly fall

    • Notice the warm air leaving your mouth

    • Think "blow out the candle" to remember to use your mouth

  4. Hold your breath for 4 counts
    Rest with empty lungs before the next breath

  5. Repeat this complete cycle 4 more times (5 total cycles)

Helpful Tip: Picture a balloon slowly inflating and deflating in your chest as you breathe. This helps you focus and makes sure you're breathing deeply into your belly, not just your chest.

Why This Works: This breathing pattern activates your body's natural "calm down" system (parasympathetic nervous system). It:

  • Slows your heart rate

  • Lowers your blood pressure

  • Reduces stress hormones

  • Tells your brain "everything is okay"

The controlled rhythm helps reset your nervous system when you're anxious, stressed, or overwhelmed.

Once you've practiced this technique, you can do it anywhere - in meetings, on the bus, before a difficult conversation - and no one will even notice. It's your portable calm-down tool.