2:1 breathing, the long exhale, on iPhone
Last updated 2 June 2026
2:1 breathing is simple: make the exhale roughly twice as long as the inhale, for example in for 4, out for 8. The long exhale leans on the calming side of the nervous system, which is why it settles you. On the iPhone, Sunholm paces a 2:1 rhythm, fully offline.
Why a long exhale calms
A slow, extended exhale gently nudges the body toward rest, the opposite of the quick, shallow breathing of stress. You do not need to force big breaths; an easy inhale and a longer, unforced exhale is enough. 2:1 is a gentle, anytime technique, good before sleep or to take the edge off a tense moment.
2:1 in Sunholm
Sunholm sets the 2:1 rhythm with a calm visualisation so you do not have to count, runs entirely on your iPhone so it works offline, and does not track you. It is one of nine techniques; 2:1 is part of the premium set, and the app is free to download with optional in-app purchases.
How it compares
| What helps | Sunholm | Counting alone |
|---|---|---|
| Paces the 2:1 ratio for you | Yes | No |
| A calm visualisation to follow | Yes | No |
| Works offline | Yes | Varies |
| No tracking | Yes | Varies |
| More techniques included | Eight more | No |
Frequently asked questions
What is 2:1 breathing?
Breathing where the exhale is about twice as long as the inhale, for example in for 4 and out for 8. The long exhale helps calm the body.
Why is a long exhale calming?
A slow, extended exhale leans on the rest side of the nervous system, the opposite of the quick breathing of stress, which is why it settles you.
Is there a 2:1 breathing app for iPhone?
Yes. Sunholm paces a 2:1 rhythm with a calm visualisation, along with eight other techniques, fully offline and without tracking.
Is Sunholm free?
Sunholm is free to download with optional in-app purchases. 2:1 breathing is part of the premium set; three techniques are free (box breathing, coherence, and cyclic sighing).
Related
Sources
Sunholm offers general wellbeing and relaxation guidance, not medical advice or treatment for any condition. If a symptom is persistent, speak with a clinician.