Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for the end of the working day, after a difficult conversation
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
In for 2, brief hold, out for 2, brief hold. A short, steady cycle to wake up on. Difficult conversations leave a residue. This is for the residue. Start with what's physical. Everything else can wait.
Why it can help
This is a wake-up exercise. It is not meant to be soothing.
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 4 rounds this practice runs 24 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 the car, parked, before you go inside
- when the weather has been grey for a week
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- A shorter pattern done consistently beats a longer one done once.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.