Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing: 12 rounds for being unwell, when you have been meaning to start
A 2 · 2 · 2 · 2 rhythm — 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. You have been meaning to start. This is the least intimidating way in. Nothing abstract for the next few minutes.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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 12 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- after an argument, before you decide what to say next
- when you have been given bad news and need to keep functioning
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.