Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for jet lag, on a low-energy afternoon
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, hold for 1, out for 2, hold for 1. Keep the pace slightly brisker than resting. Low-energy afternoons are what this was written for. Let the physical world hold your attention.
Why it can help
This is a wake-up exercise. It is not meant to be soothing.
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
- when you have five minutes and no idea where to start
- when you have read the same paragraph three times
- while you are waiting for something to start
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.