Breathing exercise · 2 · 1 · 4
2-1-4 breathing for physical discomfort, when you have been putting it off
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
The ratio is 2 in, hold for 1, 4 out. Only the out-breath needs any attention. You have been putting this off. Starting is the only step that matters. Nothing abstract for the next few minutes.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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 5 rounds this practice runs 35 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 are tired but cannot afford to be
- as a way to mark the end of the working day
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.