Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for a reset, when you are too tired to try hard
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
In for 2, hold for 1, out for 2, hold for 1. Keep the pace slightly brisker than resting. Too tired to try hard is exactly the right amount of tired for this. We'll stay close to sensations rather than ideas.
Why it can help
It works best at the front edge of a task, when you need to shift from scattered to started.
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
- when your thoughts are moving faster than you are
- when you cannot sleep and do not want to get up
- when you have been given bad news and need to keep functioning
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- A hold should feel like a pause, not like running out of air.
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.