Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for a noisy room — when you are on your own
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, hold for 1, out for 2, hold for 1. Keep the pace slightly brisker than resting. Being on your own is not required, but it does make this simpler. Let the physical world hold your attention.
Why it can help
It is a reasonable substitute for standing up and walking around, when you cannot.
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 your hands are cold and your chest is tight
- in a hospital corridor, waiting for news
- at the kitchen table, with a cup of tea going cold
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.