Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing exercise for a ten-minute window — when you are doing this for the first time
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
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. If this is your first go, stay with the plainest version of the instructions. Nothing abstract for the next few minutes.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
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
- in the car, parked, before you go inside
- before you walk into a room full of people
- when you notice your shoulders are up near your ears
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Do it before you need it once, so that it is familiar when you do.
- Never push through a hold. Coming out of it early is always the right call.
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.