Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for a hard week, before something difficult
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The counts are short: 2 in, 1 held, 2 out, 1 held. Keep it moving. It works best in the hour before something difficult. Notice what's solid: the floor, the chair, your own weight.
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 5 rounds this practice runs 30 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
- when someone has annoyed you and you need to not react
- when you have read the same paragraph three times
Tips
- Do it before you need it once, so that it is familiar when you do.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Box breathing: 6 rounds for Monday morning, when you have been putting it off, 3-6 breath (3 · 6) for a reset, when you cannot concentrate on anything else or Box breath (4 · 4 · 4 · 4) for a hospital waiting room, when you are cold and want to be warm.