Breathing exercise · 2 · 1 · 2 · 1
How to use Quick 2-1-2-1 breathing for the early months, before something difficult
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
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. It works best in the hour before something difficult. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Use this when you need to be awake rather than when you need to be calm.
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 8 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- in a hospital corridor, waiting for news
- in the minutes before an appointment you are dreading
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Tight box breathing exercise for the commute — before something difficult, 5-2-7 breathing: 6 rounds for the end of the working day, if you are fitting this around other people or Coherent 4-4 breath (4 · 4) for a break at work, if you are sceptical about all of this.