A 401(k) and an IRA are simply tax designations on investments. The underlying riskiness of it are based upon the investments that you pick (typically a mutual fund).

If you are saving for a down payment on a house a Roth IRA is a good option because it allows you to pull up to $10,000 out for a downpayment IF you are a first time home buyer.

But I agree with Gresch, stop looking at your balances. NOW. Right NOW. Don't move it and don't touch it. You will assure your losses if you do so.

Current contributions on an IRA are $5,000 per person.

Whatever you do save. When the rebound happens it should be pretty grand.