Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for creative work, when you only have a few minutes
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
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. A few minutes is the whole requirement. The body is the most reliable place to begin.
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 6 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- just before you have to say something difficult
- at the kitchen table, with a cup of tea going cold
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Never push through a hold. Coming out of it early is always the right call.
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 How to use 4-8 breathing for bedtime, after a long day, Slow box breathing — 5 · 5 · 5 · 5 — for being unwell, when you want to be left alone or 7-11 breath (7 · 11) for creative work, on a day that started badly.