Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for the commute — if you are fitting this around other people
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
A quicker square — 2, 1, 2, 1 — for when you need to be alert rather than calm. It is designed to fit around other people’s schedules. Start with what's physical. Everything else can wait.
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 12 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when you have been given bad news and need to keep functioning
- at your desk, with the screen turned off for a moment
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.