Breathing exercise · 2 · 1 · 4
2-1-4 breathing exercise for a long wait — when you have been on screens all day
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. After a day of screens, the eyes and the shoulders need this first. We'll stay close to sensations rather than ideas.
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 8 rounds this practice runs 56 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the start of a study session, to set the tone
- as a way to mark the end of the working day
- before you walk into a room full of people
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Count in your head, or let the circle on this page count for you.
- 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.