Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing exercise for the commute — when the weather has kept you inside
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
The pattern is a square — 2, 2, 2, 2 — and you trace it with your breath. Bad weather is a decent excuse to stay in and do this. Let the physical world hold your attention.
Why it can help
Nothing here depends on you relaxing. You can be tense the whole way through and the pattern still works.
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 10 rounds this practice runs 80 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- at the start of a study session, to set the tone
- when you have five minutes and no idea where to start
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Slow box breathing exercise for deep focus — when the day has been loud, Soft 4-7-8 breathing: 4 rounds for Sunday evening, when you have been on screens all day or Box breathing: 6 rounds for a lonely evening, after eating too much.