4 days is way to short of a break if you have not properly detoxed first. If you want to take the bare minimum break to lower your tolerance and break the cycle of physical dependence I would say wait 10 days, and once you use again keep it to 1 day a week, and never more than 2. You can't get by this without putting in some work and having some control. As toothpastedog said 4 days between uses is probably the shortest you can wait between uses to avoid physical dependence, but it only works if you first take a longer break.
how do i lower my now obviously high tolerence, is time the only answer?
Time, and frequency in which you use are the basic answers.
Step 1: Take a break from using any opiates
Step 2: When you start using again, keep it to no more than once a week
Step 3: Only use you favorite opiates
Your tolerance will be lower after taking a break, but if you start using too frequently it will end up being close to right back where it was. I say to only use your preferred opiates because if you are chasing a high with an opiate that you don't find to be that euphoric you will be raising your tolerance for no reason. This has happened to me before with morphine. Since I don't find it to be that euphoric I end up taking high doses when chasing a high from them, so the dose of morphine that I end up taking is equivalent to a way higher dose of oxycodone that I need to get high off of.
The same thing happens to me with fentanyl and oxymorphone since I also find them to be less euphoric that oxycodone which is my favorite recreational opiate. By the time I reach a dose that I can get a nice high off of, I have surpassed the equivalent dosage of oxycodone by a decent amount, so I increased my tolerance without achieving as good of a high as I get from oxycodone.
The level of euphoria that we feel from opiates is subjective so it varies from person to person. I'm sure that you have a favorite opiate so I suggest only getting high when you can get that one or maybe your second favorite too, and keep the days that you get high few and far between. After your tolerance drops from taking a break you can hopefully keep it lower.