Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing: 5 rounds for a break at work, if you are doing this in the middle of the day
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
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. Midday is an underrated time for this. The body is the most reliable place to begin.
Why it can help
A slightly brisker rhythm raises the volume of your breathing without making it deep or dramatic.
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 the weather has been grey for a week
- when someone has annoyed you and you need to not react
- on a train or a bus, with your bag on your lap
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.