Breathing exercise · 2 · 1 · 4
2-1-4 breath (2 · 1 · 4) for a grey day, if you are fitting this around other people
Rounds of 2 · 1 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 2 in, hold for 1, 4 out. Only the out-breath needs any attention. It is designed to fit around other people’s schedules. Start with what's physical. Everything else can wait.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Hold | 1s | 2s |
| Exhale | 4s | 3s |
One round is 7 seconds. At the default 8 rounds this practice runs 56 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you notice your shoulders are up near your ears
- when the day has been fine but you still feel braced
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.
If this rhythm does not suit you, try 2-1-4 breathing — 2 · 1 · 4 — for a night shift, when you are at home and cannot settle, 4-7-8 breathing: 5 rounds for a cold morning, when you have been meaning to start or 5-2-7 breathing: 6 rounds for deep focus, on a day that started badly.