Breathing exercise · 2 · 1 · 4
How to use 2-1-4 breathing for heated moments, before something difficult
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
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. It works best in the hour before something difficult. Simple things first: contact, weight, temperature.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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
- at your desk, with the screen turned off for a moment
- when the weather has been grey for a week
- when you are the only person awake in the house
Tips
- A shorter pattern done consistently beats a longer one done once.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.