Breathing exercise · 2 · 2 · 2 · 2
Beginner box breath (2 · 2 · 2 · 2) for a reset, when you feel restless rather than tired
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Follow the circle. It counts for you.
How it works
Four equal sides: 2 in, 2 held, 2 out, 2 held. Nothing else to remember. Restless is different from tired, and it needs a different approach. Start with what's physical. Everything else can wait.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- in the two minutes after a difficult phone call
- after an argument, before you decide what to say next
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Never push through a hold. Coming out of it early is always the right call.
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.