Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Four-Count Breathing — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Four-count breathing uses a gentle count to slow the breath after training. Inhale for four comfortable counts and exhale for four; there is no need to hold the breath, and the count can be shortened if it creates tension. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Four-Count Breathing is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
DiaphragmRespiratory system
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep four-count breathing mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a comfortable two- or three-count rhythm. |
How to Do the Four-Count Breathing
1
Sit or lie in a relaxed position.
2
Inhale quietly through the nose for four counts.
3
Exhale slowly for four counts without forcing the air out.
4
Repeat until breathing and heart rate feel settled.
Common Mistakes
✕
Taking a very large inhale that lifts the shoulders.
✕
Keeping the four-count pace despite dizziness or air hunger.
Coaching Tips
✓
Make the breath quiet enough that the neck stays relaxed.
✓
A slightly longer exhale is fine if it feels natural.
Scaling Options
Easier / Beginner
Use a comfortable two- or three-count rhythm.
Harder / Advanced
Extend the exhale to six counts while keeping the inhale relaxed.
Related WODs
Use Four-Count Breathing in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Four-Count Breathing feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Build It Into a Workout
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