Breathing exercise · 2 · 1 · 4
2-1-4 breathing — 2 · 1 · 4 — for jet lag, when you cannot concentrate on anything else
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
Take 2 counts to breathe in, hold for 1, and 4 to breathe out. Keep the out-breath unhurried. When concentration is gone, work with what is left. Start with what's physical. Everything else can wait.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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 8 rounds this practice runs 56 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- while you are waiting for something to start
- when you have five minutes and no idea where to start
Tips
- Do it before you need it once, so that it is familiar when you do.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 3-5-7 breathing when the house is busy, How to use 4-6 breathing or 2-1-4 breathing for a break at work.