Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for the early months — when you have been putting it off
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
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. You have been putting this off. Starting is the only step that matters. Start with what's physical. Everything else can wait.
Why it can help
The brief holds keep the pattern from sliding into the shallow, drifting breathing of a tired afternoon.
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
- after a long drive, to shake off the alertness
- before you open the email you have been avoiding
- when you are tired but cannot afford to be
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- 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.
If this rhythm does not suit you, try 4-2-6 breathing: 5 rounds for Monday morning, when you feel restless rather than tired, Beginner box breath (2 · 2 · 2 · 2) for a hot day, when you need to stop thinking about work or Coherent 5-5 breath (5 · 5) for physical discomfort, when you are on your own.