Breathing exercise · 2 · 1 · 2 · 1
How to use Quick 2-1-2-1 breathing for a noisy room, if you are new to this
A a brisk rhythm for when you need to be awake pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 2, hold for 1, out for 2, hold for 1. Keep the pace slightly brisker than resting. Nothing here assumes you have done this before. Simple things first: contact, weight, temperature.
Why it can help
The rhythm gives your attention something brisk to follow, which helps more than caffeine at the wrong hour.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Hold | 1s | 2s |
| Exhale | 2s | 3s |
| Hold again | 1s | 5s |
One round is 6 seconds. At the default 10 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when someone has annoyed you and you need to not react
- when you notice your shoulders are up near your ears
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Count in your head, or let the circle on this page count for you.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
Please note
The counts are short but the rhythm is brisk. If you feel dizzy, lightheaded or short of breath, stop and breathe normally. Do not use this pattern while driving. If you have a heart or lung condition, check with a doctor first.
If this rhythm does not suit you, try 4-2-6 breathing exercise for Monday morning — before you go back to something hard, 7-11 breathing — 7 · 11 — for the end of the working day, when you are on your own or 5-7 breathing for a big decision, if you are sceptical about all of this.