Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing for a stolen moment of caregiving, when you are short on time
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. Pick this one when you are short on time. The body is the most reliable place to begin.
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 8 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the two minutes after a difficult phone call
- before you walk into a room full of people
- when the afternoon has gone flat
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.