Breathing exercise · 2 · 1 · 2 · 1
How to use Quick 2-1-2-1 breathing for a ten-minute window, when you are cold and want to be warm
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
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. Get a blanket first. Being cold defeats the point. Simple things first: contact, weight, temperature.
Why it can help
Use it sparingly. A few rounds is usually enough to shift gears.
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 4 rounds this practice runs 24 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when you wake at 3am and the room feels too quiet
- when you notice your shoulders are up near your ears
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Practising when you are calm makes it available when you are not.
- A hold should feel like a pause, not like running out of air.
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 3-5-7 breath (3 · 5 · 7) for a cold morning, when you have been on screens all day, Box breath (4 · 4 · 4 · 4) for the morning after, before something difficult or 2-1-4 breathing for a ten-minute window, when you have already had a long week.