Breathing exercise · 2 · 1 · 4
2-1-4 breathing — 2 · 1 · 4 — for a long illness, when you have more time than usual
Rounds of 2 · 1 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 2 counts to breathe in, hold for 1, and 4 to breathe out. Keep the out-breath unhurried. This is the longer version, for a day with some slack in it. Simple things first: contact, weight, temperature.
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 12 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- before you open the email you have been avoiding
- when you cannot sleep and do not want to get up
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Coherent 6-6 breathing — 6 · 6 — for travel days, when you have already had a long week, Soft 4-7-8 breathing: 6 rounds for the middle of the night, when you are not in the mood or How to use 4-6 breathing for heated moments, when you need to stop thinking about work.