Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing: 6 rounds for a hospital waiting room, when you are short on time
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
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. Pick this one when you are short on time. Nothing abstract for the next few minutes.
Why it can help
Because nothing changes from round to round, the exercise stops being interesting — and that is exactly what you want at a difficult moment.
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
- while you are waiting for something to start
- just before you have to say something difficult
- when the weather has been grey for a week
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 How to use Quick 2-1-2-1 breathing for a noisy room, if you are new to this, How to use 4-6 breathing for a long wait, when you want to be left alone or 4-6 breath (4 · 6) for anxious moments, when you have more time than usual.