Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing when you are short on time
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
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. Pick this one when you are short on time. We'll stay close to sensations rather than ideas.
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 12 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- before a presentation, in the corridor
- at the kitchen table, with a cup of tea going cold
Tips
- If you lose count, start the round again rather than guessing.
- The pauses should never feel like a competition. Shorten them if they do.
- 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.
If this rhythm does not suit you, try 4-6 breathing: 12 rounds for the early months, 4-6 breathing: 4 rounds for a noisy room or Tight box breath (4 · 1 · 4 · 1) for a grey day.