Breathing exercise · 2 · 2 · 2 · 2
How to use Beginner box breathing for Friday evening, when you have more time than usual
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. This is the longer version, for a day with some slack in it. 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
- when the weather has been grey for a week
- in the two minutes after a difficult phone call
- when the day has been fine but you still feel braced
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 4-6 breathing — 4 · 6 — for a break at work, after a difficult conversation, Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for deep focus, when you are cold and want to be warm or 6-2-6-2 breathing exercise for anxious moments — when the weather has kept you inside.