Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for the hours after people leave, when you have already had a long week
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
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. Long weeks are cumulative. This is a small subtraction. Let the physical world hold your attention.
Why it can help
Because nothing is held for long, there is no buildup of tension in the chest.
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 are tired but cannot afford to be
- in the two minutes after a difficult phone call
- at your desk, with the screen turned off for a moment
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.