Breathing exercise · 2 · 1 · 4
2-1-4 breathing exercise for creative work — when you feel restless rather than tired
Simple counts — 2 · 1 · 4 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 2 in, hold for 1, 4 out. Only the out-breath needs any attention. Restless is different from tired, and it needs a different approach. Let the physical world hold your attention.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- just before you have to say something difficult
- while you are waiting for something to start
- when you cannot sleep and do not want to get up
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Practising when you are calm makes it available when you are not.
- 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 3-6 breathing: 4 rounds for a study session, if you are tired of apps, How to use Physiological sigh for being unwell, when you are doing this for the first time or Coherent 5-5 breath (5 · 5) for a ten-minute window, after eating too much.