Breathing exercise · 2 · 1 · 4
2-1-4 breathing exercise for Friday evening
Simple counts — 2 · 1 · 4 — and a circle that keeps time.
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. Difficult conversations leave a residue. This is for the residue. The body is the most reliable place to begin.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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 6 rounds this practice runs 42 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- when the weather has been grey for a week
- after an argument, before you decide what to say next
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- 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.
If this rhythm does not suit you, try 5-2-7 breathing: 6 rounds, Soft 4-7-8 breathing: 5 rounds for a hot day, if you are tired of apps or Slow box breathing for the commute.