Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing exercise for bedtime — when you are at home and cannot settle
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. Being at home and unable to settle is a very specific problem. Notice what's solid: the floor, the chair, your own weight.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
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 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- in the two minutes after a difficult phone call
- in the minutes before an appointment you are dreading
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 How to use Coherent 4-4 breathing for a hospital waiting room, if you have done this a hundred times, How to use 5-2-7 breathing for a night shift, when you have been putting it off or How to use Tight box breathing for creative work, when you want to finish something.