Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing exercise for Sunday evening
The pattern is 2 · 2 · 2 · 2, which is the easiest version of the square.
Follow the circle. It counts for you.
How it works
Four equal sides: 2 in, 2 held, 2 out, 2 held. Nothing else to remember. The gap right after work is the easiest one to use. Nothing abstract for the next few minutes.
Why it can help
The rhythm is deliberately unremarkable. Unremarkable is easier to keep up when your hands are shaking.
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 4 rounds this practice runs 32 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at your desk, with the screen turned off for a moment
- when your hands are cold and your chest is tight
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.
If this rhythm does not suit you, try Tight box breathing: 6 rounds for Sunday evening, 2-1-4 breathing for Friday evening or 2-1-4 breathing: 6 rounds for a noisy room.