Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing — 2 · 2 · 2 · 2 — for a hot day, if you have done this a hundred times
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
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. If you have done this a hundred times, change one small thing tonight. Start with what's physical. Everything else can wait.
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 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you are the only person awake in the house
- in the two minutes after a difficult phone call
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.
If this rhythm does not suit you, try How to use Physiological sigh for exam nerves, when you are not in the mood, 4-8 breath (4 · 8) for exam nerves, when you only have a few minutes or How to use Box breathing for a hot day, when you only have a few minutes.