Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a hard week, when you have been putting it off
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The counts are short: 2 in, 1 held, 2 out, 1 held. Keep it moving. You have been putting this off. Starting is the only step that matters. 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 8 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when your thoughts are moving faster than you are
- at your desk, with the screen turned off for a moment
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.