Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing — 2 · 2 · 2 · 2 — for the hours after people leave, when your attention is scattered
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
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. Scattered attention is the raw material, not an obstacle. We'll stay close to sensations rather than ideas.
Why it can help
You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.
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
- while you are waiting for something to start
- when your hands are cold and your chest is tight
- when your thoughts are moving faster than you are
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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 3-5-7 breathing — 3 · 5 · 7 — for a hard week, when you need to stop thinking about work, Double-inhale sigh exercise for a hard conversation — before something difficult or Coherent 6-6 breathing: 10 rounds for a break at work, on a day that started badly.