Calm breathing
1-4-2 Rhythm breathing
1-4-2 Rhythm is a steadying rhythm for calmer moments. Press Begin and the breathing field paces every phase for you.
How to breathe it
- Rhythm (seconds)
- In 4 · hold 16 · out 8
- One cycle
- 28 seconds
- Session
- 15 minutes
- Intensity
- moderate
Inhale gently for 4 seconds, hold the breath calmly for 16 seconds (focus on relaxation, not strain), then exhale slowly for 8 seconds. This extended hold activates deep parasympathetic relaxation and inner stillness.
More calm rhythms
- Box Breathing · In 4 · hold 4 · out 4 · hold 4
- Soma Bliss · In 4 · hold 7 · out 8
- Soma Inner Peace · In 6 · hold 2 · out 6
- Diaphragmatic Breathing · In 4 · out 6
- Alternate Nostril · In 4 · hold 4 · out 4
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