Four-Count Breathing Recovery Reset
four-count breathing cool-down
2 gentle rounds
4 comfortable Four-Count Breathing cycles
5 slow nasal breaths
Keep every position pain-free
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 uses a gentle count to slow the breath after training. Use Four-Count Breathing after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Four-Count Breathing Technique
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Equal Breathing - 4 Count
PLT4M · reviewed 2026-08-06
Muscles Worked
DiaphragmRespiratory system
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Four-Count Breathing as a calm post-training transition that gently addresses diaphragm and respiratory system while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Four-Count Breathing if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: taking a very large inhale that lifts the shoulders. |
| 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.
Cool-Down Examples
Use Four-Count Breathing to Finish the Session
Build a similar session
Post-WOD Four-Count Breathing Flow
post-workout four-count breathing
4-minute downshift
60 sec easy walk or march
4 comfortable Four-Count Breathing cycles
Finish when breathing feels calm
Frequently Asked Questions
How should Four-Count Breathing feel?
Four-Count Breathing should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
Build a Session Around Four-Count Breathing
Use the generator to create a complete workout with an appropriate cool-down, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
Ready to use Four-Count Breathing?
Build a complete session with a useful cool-down, workout, and cool-down calibrated to your level and equipment.