Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing: 5 rounds for a stolen moment of caregiving, when you are somewhere noisy
A a brisk rhythm for when you need to be awake pattern, counted for you on screen.
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. Noise is fine. You are not trying to hear anything subtle. Simple things first: contact, weight, temperature.
Why it can help
The short holds act as small punctuation marks, keeping the pattern from becoming a drift.
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 someone has annoyed you and you need to not react
- when you are the only person awake in the house
- before you walk into a room full of people
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Count in your head, or let the circle on this page count for you.
- 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 2-1-4 breathing: 10 rounds for physical discomfort, before something difficult, Soft 4-7-8 breathing exercise for being unwell — when the weather has kept you inside or How to use Box breathing for a cold morning, when you have been on screens all day.