Breathing exercise · 2 · 1 · 2 · 1
How to use Quick 2-1-2-1 breathing for being unwell, when you want something simple
The pattern is 2 · 1 · 2 · 1, which is a brisk rhythm for when you need to be awake.
Follow the circle. It counts for you.
How it works
In for 2, brief hold, out for 2, brief hold. A short, steady cycle to wake up on. Simple is the point. There is no advanced version to graduate to. Nothing abstract for the next few minutes.
Why it can help
It works best at the front edge of a task, when you need to shift from scattered to started.
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 5 rounds this practice runs 30 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at the kitchen table, with a cup of tea going cold
- before you walk into a room full of people
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- A shorter pattern done consistently beats a longer one done once.
- 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 Coherent 6-6 breathing: 5 rounds for coming down after exercise, when you have tried everything else, How to use 3-5-7 breathing for a ten-minute window, when the house is busy or 6-2-6-2 breathing exercise for jet lag — if you are fitting this around other people.