Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing exercise for coming down after exercise — if you are doing this instead of scrolling
2 · 2 · 2 · 2 breathing: 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. Choosing this over scrolling counts as a good decision, even a small one. Let the physical world hold your attention.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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
- when your hands are cold and your chest is tight
- at the kitchen table, with a cup of tea going cold
- as a way to mark the end of the working day
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Practising when you are calm makes it available when you are not.
- 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 Soft 4-7-8 breath (4 · 4 · 8) for a big decision, before you go back to something hard, How to use 4-2-6 breathing for a cold morning, if you are tired of apps or Coherent 5-5 breathing: 12 rounds for a grey day, when you are doing this for the first time.