Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing for a hot day
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. A day that started badly does not have to stay that way. We'll stay close to sensations rather than ideas.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when someone has annoyed you and you need to not react
- when you wake at 3am and the room feels too quiet
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Two minutes done properly beats ten minutes done while checking your phone.
- A hold should feel like a pause, not like running out of air.
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 Uneven box breathing: 5 rounds for a long wait, How to use 7-11 breathing for the morning or 7-11 breathing exercise for the morning after.