Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing exercise for Friday evening — when the day has been loud
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
Follow the circle. It counts for you.
How it works
Count to 2 on the way in, 2 at the top, 2 on the way out, 2 at the bottom. Repeat. For days that were loud from the moment they started. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The square gives you a way to notice when you have drifted: you lose count, and that tells you where your attention went.
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 your thoughts are moving faster than you are
- at your desk, with the screen turned off for a moment
- after a long drive, to shake off the alertness
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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.