Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a long wait, when you want to be left alone
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, hold for 1, out for 2, hold for 1. Keep the pace slightly brisker than resting. Nothing here asks anything of you socially. Simple things first: contact, weight, temperature.
Why it can help
Short cycles are easier to keep up when your attention is already frayed.
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
- when the day has been fine but you still feel braced
- in a hospital corridor, waiting for news
- before you open the email you have been avoiding
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- You can do this with your eyes open. Nothing here requires privacy.
- 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.