Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing: 8 rounds for a hospital waiting room, when you have more time than usual
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. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
The brief holds keep the pattern from sliding into the shallow, drifting breathing of a tired afternoon.
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 8 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- after an argument, before you decide what to say next
- when you have five minutes and no idea where to start
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 4-6 breath (4 · 6) for the middle of the night, when you are at home and cannot settle, How to use 4-2-6 breathing for days when everything is too much, if you are sceptical about all of this or 4-2-6 breathing for the early months, when you are somewhere unfamiliar.