Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for the end of the working day, when you cannot concentrate on anything else
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
The counts are short: 2 in, 1 held, 2 out, 1 held. Keep it moving. When concentration is gone, work with what is left. Let the physical world hold your attention.
Why it can help
It is a reasonable substitute for standing up and walking around, when you cannot.
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
- when you have read the same paragraph three times
- before a presentation, in the corridor
- after a long drive, to shake off the alertness
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.
If this rhythm does not suit you, try Gentle box breath (3 · 3 · 3 · 3) for Friday evening, when you are doing this for the first time, 4-8 breathing: 8 rounds for a reset, when you have more time than usual or 3-6 breathing exercise for physical discomfort — after a long day.