Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing: 10 rounds for coming down after exercise, before something difficult
2 · 2 · 2 · 2 breathing: the easiest version of the square.
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. It works best in the hour before something difficult. Let the physical world hold your attention.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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 you are tired but cannot afford to be
- when you have read the same paragraph three times
- just before you have to say something difficult
Tips
- Practising when you are calm makes it available when you are not.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.