Breathing exercise · 2 · 1 · 4
2-1-4 breath (2 · 1 · 4) for the morning after, when you have tried everything else
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
Breathe in through your nose for 2 counts, hold for 1. Then out for 4, slowly, without pushing. This assumes you have already tried the obvious things. Stay with what you can actually feel.
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 4 rounds this practice runs 28 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when your hands are cold and your chest is tight
- in the two minutes after a difficult phone call
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Soft 4-7-8 breath (4 · 4 · 8) for the hours after people leave, if you have five quiet minutes, How to use Uneven box breathing for the commute, if you are tired of apps or Soft 4-7-8 breathing: 8 rounds for a long illness, when the house is busy.