Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing for jet lag, after eating too much
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Follow the circle. It counts for you.
How it works
In for 2, hold for 1, out for 2, hold for 1. Keep the pace slightly brisker than resting. Do this sitting up, not lying down, if you have just eaten. Start with what's physical. Everything else can wait.
Why it can help
The counts are short enough that you have to pay attention, which is half the point.
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 6 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- before you open the email you have been avoiding
- in the two minutes after a difficult phone call
Tips
- If you lose count, start the round again rather than guessing.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.
If this rhythm does not suit you, try 5-2-7 breathing: 6 rounds for a cold morning, when you have been putting it off, Beginner box breathing — 2 · 2 · 2 · 2 — for the morning after, when you are at home and cannot settle or 3-6 breathing — 3 · 6 — for the morning after, when you are doing this for the first time.