Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for exam nerves — after eating too much
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 2, hold for 1, out for 2, hold for 1. Keep the rhythm brisk and even. Do this sitting up, not lying down, if you have just eaten. Stay with what you can actually feel.
Why it can help
The briskness is mild. If it feels like hard work, slow everything down by a count.
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 4 rounds this practice runs 24 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- when you cannot sleep and do not want to get up
- just before you have to say something difficult
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.