Breathing exercise · 2 · 1 · 4
2-1-4 breathing: 12 rounds for Monday morning, when you are not in the mood
A short in, short hold, long out — the smallest useful dose pattern, counted for you on screen.
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. Not being in the mood is a normal starting point. Simple things first: contact, weight, temperature.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
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 12 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- in the car, parked, before you go inside
- when the weather has been grey for a week
Tips
- Count in your head, or let the circle on this page count for you.
- The pauses should never feel like a competition. Shorten them if they do.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Quick 2-1-2-1 breathing for anxious moments, when you feel restless rather than tired, 4-6 breath (4 · 6) for the middle of the night, when you are at home and cannot settle or Gentle box breath (3 · 3 · 3 · 3) for the commute, when you are somewhere unfamiliar.