Breathing exercise · 2 · 2 · 2 · 2
Beginner box breath for physical discomfort
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The pattern is a square — 2, 2, 2, 2 — and you trace it with your breath. Nothing here assumes you have done this before. We'll stay close to sensations rather than ideas.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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 five minutes and no idea where to start
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- A hold should feel like a pause, not like running out of air.
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 4-8 breathing for the morning after, 5-2-7 breathing or How to use Soft 4-7-8 breathing for a break.