Breathing exercise · 2 · 1 · 4
2-1-4 breathing for the middle of the night
Rounds of 2 · 1 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 2, hold for 1, out for 4. The exhale is longer than the inhale — that is the entire instruction. Bad weather is a decent excuse to stay in and do this. We'll stay close to sensations rather than ideas.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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
- when you are the only person awake in the house
- in the car, parked, before you go inside
- when you have read the same paragraph three times
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- If you lose count, start the round again rather than guessing.
- 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 How to use Coherent 6-6 breathing for the morning, Coherent 5-5 breathing for a lonely evening or Double-inhale sigh: 8 rounds for Monday morning.