Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing: 5 rounds for the early months, when you want something simple
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
In for 2, hold 2, out for 2, hold 2. The shape stays the same every round. Simple is the point. There is no advanced version to graduate to. The body is the most reliable place to begin.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when you wake at 3am and the room feels too quiet
- before a presentation, in the corridor
Tips
- Practising when you are calm makes it available when you are not.
- 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.