Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing: 12 rounds for the middle of the night, when the day has been loud
A 2 · 2 · 2 · 2 rhythm — 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. For days that were loud from the moment they started. Let the physical world hold your attention.
Why it can help
Nothing here depends on you relaxing. You can be tense the whole way through and the pattern still works.
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
- as a way to mark the end of the working day
- when your thoughts are moving faster than you are
- when you wake at 3am and the room feels too quiet
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Quick 2-1-2-1 breathing for creative work, when you have just finished work, 4-2-6 breath (4 · 2 · 6) for the end of the working day, when you are waiting for something or Coherent 6-6 breathing — 6 · 6 — for travel days, when you have already had a long week.