Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing exercise for the morning — on a day that started badly
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. A day that started badly does not have to stay that way. We'll stay close to sensations rather than ideas.
Why it can help
It is a reasonable substitute for standing up and walking around, when you cannot.
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
- at your desk, with the screen turned off for a moment
- when the afternoon has gone flat
- before you walk into a room full of people
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Two minutes done properly beats ten minutes done while checking your phone.
- Never push through a hold. Coming out of it early is always the right call.
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.