Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing — 2 · 2 · 2 · 2 — for the morning after, when you are at home and cannot settle
The pattern is 2 · 2 · 2 · 2, which is the easiest version of the square.
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. Being at home and unable to settle is a very specific problem. Nothing abstract for the next few minutes.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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
- after an argument, before you decide what to say next
- when the day has been fine but you still feel braced
- at the kitchen table, with a cup of tea going cold
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do it before you need it once, so that it is familiar when you do.
- 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.