Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for a long wait, when you want to finish something
The pattern is 2 · 1 · 2 · 1, which is 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. Wanting to finish something is a better motivation than wanting to relax. Stay with what you can actually feel.
Why it can help
The pattern is deliberately a bit more effortful than your resting breath. That is what makes it alerting.
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
- at the kitchen table, with a cup of tea going cold
- before you open the email you have been avoiding
- when you have five minutes and no idea where to start
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Practising when you are calm makes it available when you are not.
- 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 Gentle box breathing: 12 rounds for jet lag, when you are cold and want to be warm, How to use Coherent 6-6 breathing for heavy days, when you want to be left alone or Coherent 4-4 breathing for heavy days, on a day that started badly.