Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing: 5 rounds for a long illness, when you have just finished work
The pattern is 2 · 1 · 2 · 1, which is a brisk rhythm for when you need to be awake.
Follow the circle. It counts for you.
How it works
A quicker square — 2, 1, 2, 1 — for when you need to be alert rather than calm. The gap right after work is the easiest one to use. Start with what's physical. Everything else can wait.
Why it can help
Use this when you need to be awake rather than when you need to be calm.
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
- before you walk into a room full of people
- when you wake at 3am and the room feels too quiet
- when you have five minutes and no idea where to start
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.
If this rhythm does not suit you, try How to use Coherent 5-5 breathing for bedtime, when you are at home and cannot settle, 3-6 breathing — 3 · 6 — for a grey day, when the weather has kept you inside or Coherent 4-4 breathing exercise for a grey day — after a difficult conversation.