Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a hard conversation, when you are waiting for something
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
A quicker square — 2, 1, 2, 1 — for when you need to be alert rather than calm. Waiting is dead time you can spend on this instead. Start with what's physical. Everything else can wait.
Why it can help
The briskness is mild. If it feels like hard work, slow everything down by a count.
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 12 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you notice your shoulders are up near your ears
- when the afternoon has gone flat
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Notice which part of the breath feels tight, and reduce that count first.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a cold morning, after a long day, Physiological sigh (2 · 6) for a lonely evening, when you are somewhere unfamiliar or 6-2-6-2 breath (6 · 2 · 6 · 2) for being unwell, after a difficult conversation.