Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing: 4 rounds for a long illness, if you are doing this in the middle of the day
A 2 · 2 · 2 · 2 rhythm — 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. Midday is an underrated time for this. Stay with what you can actually feel.
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 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when the afternoon has gone flat
- when you have five minutes and no idea where to start
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 Coherent 4-4 breathing exercise for the end of the working day — if you are sceptical about all of this, Tight box breathing exercise for Monday morning — when you only have a few minutes or 3-5-7 breathing — 3 · 5 · 7 — for jet lag, when you are somewhere unfamiliar.