Breathing exercise · 2 · 1 · 4
How to use 2-1-4 breathing for jet lag, when the weather has kept you inside
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. 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
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 8 rounds this practice runs 56 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when the weather has been grey for a week
- before you walk into a room full of people
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.