Breathing exercise · 2 · 1 · 4
2-1-4 breath (2 · 1 · 4) for a hard week
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Follow the circle. It counts for you.
How it works
In for 2, hold for 1, out for 4. The exhale is longer than the inhale — that is the entire instruction. Scepticism is welcome. You do not have to believe anything for this to work. Stay with what you can actually feel.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 6 rounds this practice runs 42 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you cannot sleep and do not want to get up
- just before you have to say something difficult
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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 6-2-6-2 breathing: 5 rounds for a hard week, Coherent 4-4 breathing for heavy days or Soft 4-7-8 breathing exercise for a break at work.