Breathing exercise · 2 · 1 · 4
How to use 2-1-4 breathing for the morning after, when you are not in the mood
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 for 2, hold for 1, then let the breath go for 4 counts. Not being in the mood is a normal starting point. Stay with what you can actually feel.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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
- when you have five minutes and no idea where to start
- in the two minutes after a difficult phone call
- when your hands are cold and your chest is tight
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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.