Breathing exercise · 2 · 2 · 2 · 2
Beginner box breath (2 · 2 · 2 · 2) for a cold morning, when you have tried everything else
A 2 · 2 · 2 · 2 rhythm — the easiest version of the square.
Follow the circle. It counts for you.
How it works
Count to 2 on the way in, 2 at the top, 2 on the way out, 2 at the bottom. Repeat. This assumes you have already tried the obvious things. Simple things first: contact, weight, temperature.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Hold | 2s | 2s |
| Exhale | 2s | 4s |
| Hold again | 2s | 6s |
One round is 8 seconds. At the default 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- just before you have to say something difficult
- before you open the email you have been avoiding
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Do it before you need it once, so that it is familiar when you do.
- A hold should feel like a pause, not like running out of air.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.