Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing: 6 rounds for a night shift, if you are doing this instead of scrolling
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
Breathe in for 2, hold for 1, out for 2, hold for 1. Keep the rhythm brisk and even. Choosing this over scrolling counts as a good decision, even a small one. Start with what's physical. Everything else can wait.
Why it can help
If you feel light-headed, stop and breathe normally. Brisk should not mean strained.
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
- at the start of a study session, to set the tone
- when your thoughts are moving faster than you are
- in the car, parked, before you go inside
Tips
- Practising when you are calm makes it available when you are not.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- A hold should feel like a pause, not like running out of air.
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.