Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing for a grey day, when you are doing this for the first time
A 2 · 2 · 2 · 2 rhythm — the easiest version of the square.
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. If this is your first go, stay with the plainest version of the instructions. The body is the most reliable place to begin.
Why it can help
The holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean on.
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 the weather has been grey for a week
- after a long drive, to shake off the alertness
- before you walk into a room full of people
Tips
- Do it before you need it once, so that it is familiar when you do.
- 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 Quick 2-1-2-1 breathing exercise for coming down after exercise — when you want to be left alone, How to use Quick 2-1-2-1 breathing for exam nerves, when you are too tired to try hard or 5-7 breathing exercise for the hours after people leave — if you are doing this in the middle of the day.