Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for coming down after exercise — when you want to be left alone
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
The counts are short: 2 in, 1 held, 2 out, 1 held. Keep it moving. Nothing here asks anything of you socially. Start with what's physical. Everything else can wait.
Why it can help
Use this when you need to be awake rather than when you need to be calm.
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
- before a presentation, in the corridor
- in the two minutes after a difficult phone call
- when your hands are cold and your chest is tight
Tips
- Practising when you are calm makes it available when you are not.
- If you lose count, start the round again rather than guessing.
- 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.
If this rhythm does not suit you, try How to use Box breathing for a hard week, when you have been meaning to start, Uneven box breath (4 · 4 · 6 · 2) for a lonely evening, if you are sceptical about all of this or How to use 5-2-7 breathing for bedtime, if you are tired of apps.