Breathing exercise · 2 · 1 · 2 · 1
Quick 2-1-2-1 breathing for the morning after, when you are on your own
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
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. Being on your own is not required, but it does make this simpler. Nothing abstract for the next few minutes.
Why it can help
Think of it as a metronome for the next twenty minutes rather than a relaxation exercise.
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
- before a presentation, in the corridor
- when you are tired but cannot afford to be
- in the minutes before an appointment you are dreading
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Count in your head, or let the circle on this page count for you.
- 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.
If this rhythm does not suit you, try How to use 7-11 breathing for a study session, when you are on your own, 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a noisy room, after a long day or 3-5-7 breathing — 3 · 5 · 7 — for deep focus, when the house is busy.