Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing for deep focus, if you are fitting this around other people
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
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. It is designed to fit around other people’s schedules. The body is the most reliable place to begin.
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 5 rounds this practice runs 30 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when you are tired but cannot afford to be
- before you walk into a room full of people
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- If you lose count, start the round again rather than guessing.
- 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.
If this rhythm does not suit you, try 3-5-7 breathing for travel days, if you are tired of apps, Box breathing for being unwell, when you have just finished work or Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for jet lag, on a low-energy afternoon.