Breathing exercise · 2 · 2 · 2 · 2
How to use Beginner box breathing for being unwell
A 2 · 2 · 2 · 2 rhythm — the easiest version of the square.
Follow the circle. It counts for you.
How it works
Four equal sides: 2 in, 2 held, 2 out, 2 held. Nothing else to remember. If you have done this a hundred times, change one small thing tonight. We'll stay close to sensations rather than ideas.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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
- while you are waiting for something to start
- at the kitchen table, with a cup of tea going cold
- when you notice your shoulders are up near your ears
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 Gentle box breathing: 4 rounds, Beginner box breathing: 5 rounds or Uneven box breathing: 6 rounds for a cold morning.