Breathing exercise · 2 · 2 · 2 · 2
Beginner box breath (2 · 2 · 2 · 2) for Friday evening, when you have been meaning to start
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. You have been meaning to start. This is the least intimidating way in. Nothing abstract for the next few minutes.
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 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your thoughts are moving faster than you are
- when your hands are cold and your chest is tight
- just before you have to say something difficult
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.
If this rhythm does not suit you, try Tight box breathing for a night shift, How to use 7-11 breathing for a break at work or Quick 2-1-2-1 breathing: 12 rounds for jet lag.