Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing for the middle of the night, when the house is busy
The pattern is 2 · 1 · 2 · 1, which is a brisk rhythm for when you need to be awake.
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 works with other people in the house. You do not need silence. We'll stay close to sensations rather than ideas.
Why it can help
The rhythm gives your attention something brisk to follow, which helps more than caffeine at the wrong hour.
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
- when you wake at 3am and the room feels too quiet
- after a long drive, to shake off the alertness
- when you are the only person awake in the house
Tips
- Count in your head, or let the circle on this page count for you.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- A hold should feel like a pause, not like running out of air.
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.