Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for deep focus, when you are cold and want to be warm
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
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. Get a blanket first. Being cold defeats the point. We'll stay close to sensations rather than ideas.
Why it can help
The brief holds keep the pattern from sliding into the shallow, drifting breathing of a tired afternoon.
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 10 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- when you are tired but cannot afford to be
- when you are the only person awake in the house
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.