Breathing exercise · 2 · 2 · 2 · 2
How to use Beginner box breathing for a ten-minute window, after eating too much
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
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. Do this sitting up, not lying down, if you have just eaten. Start with what's physical. Everything else can wait.
Why it can help
Because nothing changes from round to round, the exercise stops being interesting — and that is exactly what you want at a difficult moment.
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 12 rounds this practice runs 96 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
- before you open the email you have been avoiding
- when someone has annoyed you and you need to not react
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 How to use Tight box breathing for a lonely evening, when you are somewhere unfamiliar, Coherent 5-5 breathing: 6 rounds for heated moments, when you are not in the mood or Double-inhale sigh: 4 rounds for a study session, when you are doing this for the first time.