Breathing exercise · 2 · 1 · 4
2-1-4 breathing — 2 · 1 · 4 — for the early months, when nothing else has worked today
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
In for 2, hold for 1, out for 4. The exhale is longer than the inhale — that is the entire instruction. Nothing else has worked today. That is not a reason to skip this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- in a hospital corridor, waiting for news
- when you cannot sleep and do not want to get up
- in the car, parked, before you go inside
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.