Quick 2-1-2-1 breathing: 6 rounds (2 · 1 · 2 · 1)

How it works

Engage in a quick cycle of breathing in for 2, holding for 1, exhaling for 2, and holding for 1. Maintain a steady pace. Opting for this over a nap is a smart choice. Begin with your physical state, and let the rest catch up.

Why it can help

Should you feel faint, pause and return to normal breathing. The key is to be brisk, not to overexert yourself.

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 6 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.

Good for

right after a long night shift, to snap back to alertness
when your eyelids are getting heavy at your desk
while waiting in line at the grocery store, to keep your energy up

Tips

Practice it when you're relaxed so you can access it when you're not.
If you need to, breathe through your mouth; just make sure to do it through your nose when you can.
The hold should be a gentle pause, not a struggle to hold your breath.

Please note

The counts are brief, but the rhythm is lively. If you experience dizziness, stop and breathe normally. Avoid using this pattern when driving. Consult a healthcare professional if you have heart or lung issues.