Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing for a hard week, if you are doing this instead of scrolling
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
In for 2, hold 2, out for 2, hold 2. The shape stays the same every round. Choosing this over scrolling counts as a good decision, even a small one. Start with what's physical. Everything else can wait.
Why it can help
Because the counts are the same in and out, your body does not have to decide anything. It just follows.
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
- after a long drive, to shake off the alertness
- at your desk, with the screen turned off for a moment
- when you have read the same paragraph three times
Tips
- Do it before you need it once, so that it is familiar when you do.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Soft 4-7-8 breathing exercise for the commute, 5-7 breathing: 6 rounds for Monday morning or Soft 4-7-8 breathing on a low-energy afternoon.