Pranayama Tracker

What is 1:4:2 Breathing?

A 500-year-old pranayama technique that activates deep relaxation and enhances awareness.

The Ratio: Inhale for 1 count, Hold for 4 counts, Exhale for 2 counts

Example: 5s inhale → 20s hold → 10s exhale

How do I start?

Begin with the beginner-friendly 4:16:8 cycle (28 seconds total). As you build capacity, gradually increase to longer cycles like 5:20:10 or 6:24:12.

How often should I practice?

Start with 5-10 rounds once daily. Consistency matters more than duration. Practice on an empty stomach, ideally in the morning or before bed.

What are the self-inquiry pointers?

Between rounds, the app shows contemplative questions to deepen awareness and presence. You can continue when ready by tapping the play button.

Can I customize the audio?

The app uses authentic singing bowl sounds for phase transitions. You can enable/disable haptic feedback in Settings.

Safety Guidelines

• Never force the breath
• Practice on an empty stomach
• Stop if you feel dizzy or uncomfortable
• Consult a healthcare provider if you have respiratory conditions
• Pregnant women should consult their doctor before practicing

• Activates parasympathetic nervous system
• Reduces stress and anxiety
• Improves focus and mental clarity
• Enhances respiratory health
• Promotes deeper meditation states
• Balances energy and emotions

Audio not playing?

Ensure your device volume is up and silent mode is off. On iOS, check that system sounds are enabled in Settings.

Haptic feedback not working?

Enable haptic feedback in the app Settings. Some older devices may not support haptics.