Breathing exercise · 2 · 1 · 4
How to use 2-1-4 breathing for a long wait, when you are on your own
Rounds of 2 · 1 · 4, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 2 counts, hold for 1. Then out for 4, slowly, without pushing. Being on your own is not required, but it does make this simpler. Simple things first: contact, weight, temperature.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- when you have five minutes and no idea where to start
- in the minutes before an appointment you are dreading
- when your hands are cold and your chest is tight
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Set a timer for the rounds you want, so you are not watching the clock.
- A hold should feel like a pause, not like running out of air.
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 Tight box breathing for a long illness, when you want to be left alone, Coherent 6-6 breath (6 · 6) for a hard week, if you are new to this or 2-1-4 breathing — 2 · 1 · 4 — for the middle of the night, after eating too much.