Breathing exercise · 2 · 2 · 2 · 2
Beginner box breath (2 · 2 · 2 · 2) for creative work, if you are tired of apps
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
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. No account, no streak, no notification asking how you feel. Nothing abstract for the next few minutes.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- in the two minutes after a difficult phone call
- when someone has annoyed you and you need to not react
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- If you lose count, start the round again rather than guessing.
- 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.
If this rhythm does not suit you, try 4-7-8 breathing — 4 · 7 · 8 — for Monday morning, when you feel fine and want to stay that way, 3-6 breathing — 3 · 6 — for the morning after, when you are doing this for the first time or How to use Beginner box breathing for heavy days, when you are short on time.