Breathing exercise · 2 · 2 · 2 · 2
Beginner box breath (2 · 2 · 2 · 2) for heavy days, when you are somewhere noisy
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
Four equal sides: 2 in, 2 held, 2 out, 2 held. Nothing else to remember. Noise is fine. You are not trying to hear anything subtle. Notice what's solid: the floor, the chair, your own weight.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
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
- on a train or a bus, with your bag on your lap
- when the day has been fine but you still feel braced
- when the afternoon has gone flat
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do not chase the feeling. If nothing happens, nothing happened.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 How to use Beginner box breathing for a lonely evening, when nothing else has worked today, Physiological sigh: 5 rounds for the morning after, when you have been meaning to start or 4-7-8 breathing: 4 rounds for a lonely evening, when the weather has kept you inside.