Breathing exercise · 2 · 2 · 2 · 2
Beginner box breathing for Sunday evening, when you have already had a long week
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. Long weeks are cumulative. This is a small subtraction. Let the physical world hold your attention.
Why it can help
A square is easy to picture, so your mind has something to hold onto that is not the thing worrying you.
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
- before you open the email you have been avoiding
- when you have five minutes and no idea where to start
- when you are the only person awake in the house
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- The pauses should never feel like a competition. Shorten them if they do.
- 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.