Breathing exercise · 2 · 2 · 2 · 2
Beginner box breath (2 · 2 · 2 · 2) for a hard week, on a day that started badly
The pattern is 2 · 2 · 2 · 2, which is the easiest version of the square.
Follow the circle. It counts for you.
How it works
In for 2, hold 2, out for 2, hold 2. The shape stays the same every round. A day that started badly does not have to stay that way. Simple things first: contact, weight, temperature.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- in the car, parked, before you go inside
- before you walk into a room full of people
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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.