Breathing exercise · 2 · 1 · 4
How to use 2-1-4 breathing for a grey day, when you have woken up too early
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. Waking too early is a specific kind of frustrating. This helps with the frustration. Notice what's solid: the floor, the chair, your own weight.
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 12 rounds this practice runs 84 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- after an argument, before you decide what to say next
- while you are waiting for something to start
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.