Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing — 2 · 2 · 2 · 2 — for the end of the working day, when you have been putting it off
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 2, hold for 2, out for 2, hold for 2. Picture tracing the sides of a square. That is the whole exercise. You have been putting this off. Starting is the only step that matters. Nothing abstract for the next few minutes.
Why it can help
This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.
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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- on a train or a bus, with your bag on your lap
- when the afternoon has gone flat
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a hard conversation, when you are waiting for something, 7-11 breathing: 4 rounds for the middle of the night, when you cannot concentrate on anything else or Slow box breath (5 · 5 · 5 · 5) for a stolen moment of caregiving, after a long day.