Breathing exercise · 2 · 1 · 4
2-1-4 breath for the middle of the night
Rounds of 2 · 1 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 2, hold for 1, then let the breath go for 4 counts. If this is your first go, stay with the plainest version of the instructions. Start with what's physical. Everything else can wait.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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 4 rounds this practice runs 28 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- just before you have to say something difficult
- in the minutes before an appointment you are dreading
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- A hold should feel like a pause, not like running out of air.
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 How to use 7-11 breathing for a night shift, How to use Slow box breathing for a hard conversation, when you cannot concentrate on anything else or Slow box breathing for the early months.