Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing: 10 rounds for coming down after exercise, when nothing else has worked today
A a brisk rhythm for when you need to be awake pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 2, hold for 1, out for 2, hold for 1. Keep the rhythm brisk and even. Nothing else has worked today. That is not a reason to skip this. The body is the most reliable place to begin.
Why it can help
A slightly brisker rhythm raises the volume of your breathing without making it deep or dramatic.
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 10 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when your hands are cold and your chest is tight
- when the day has been fine but you still feel braced
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.