Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for bedtime — if you are sceptical about all of this
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, brief hold, out for 2, brief hold. A short, steady cycle to wake up on. Scepticism is welcome. You do not have to believe anything for this to work. The body is the most reliable place to begin.
Why it can help
Faster, even breathing tends to feel more alerting than slow breathing. That is the intent here.
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 10 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- when you are the only person awake in the house
- when you wake at 3am and the room feels too quiet
Tips
- If you lose count, start the round again rather than guessing.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 5-7 breathing for heavy days, when you are somewhere noisy, 5-7 breath (5 · 7) for anxious moments, when you are on your own or Tight box breath (4 · 1 · 4 · 1) for a cold morning, when you feel fine and want to stay that way.