Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for a night shift — when you have already had a long week
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
In for 2, hold for 1, out for 2, hold for 1. Keep the pace slightly brisker than resting. Long weeks are cumulative. This is a small subtraction. Simple things first: contact, weight, temperature.
Why it can help
Because the cycle is short, you get more rounds in less time, and the effect is more noticeable.
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 12 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you have been given bad news and need to keep functioning
- in the car, parked, before you go inside
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 Coherent 6-6 breath (6 · 6) for a long wait, when you are cold and want to be warm, 4-2-6 breathing exercise for Monday morning — before you go back to something hard or Beginner box breathing exercise for the commute — when the weather has kept you inside.