Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing: 12 rounds for jet lag
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
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. Too tired to try hard is exactly the right amount of tired for this. Start with what's physical. Everything else can wait.
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
- while you are waiting for something to start
- as a way to mark the end of the working day
- when you have read the same paragraph three times
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.
If this rhythm does not suit you, try 4-2-6 breath (4 · 2 · 6) for a hot day, 3-5-7 breathing for a grey day or Quick 2-1-2-1 breath (2 · 1 · 2 · 1).