Breathing exercise · 2 · 1 · 4
2-1-4 breathing exercise for a cold morning — when you want to finish something
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. Wanting to finish something is a better motivation than wanting to relax. Start with what's physical. Everything else can wait.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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 10 rounds this practice runs 70 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- while you are waiting for something to start
- after an argument, before you decide what to say next
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Try it lying down with your knees bent if sitting upright feels like effort.
- A hold should feel like a pause, not like running out of air.
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.