Breathing exercise · 2 · 2 · 2 · 2
How to use Beginner box breathing for creative work, if you are doing this in the middle of the day
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
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. Midday is an underrated time for this. 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 10 rounds this practice runs 80 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
- after an argument, before you decide what to say next
- after a long drive, to shake off the alertness
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- You can do this with your eyes open. Nothing here requires privacy.
- 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.