Breathing exercise · 2 · 2 · 2 · 2
How to use Beginner box breathing for Monday morning, when you are at home and cannot settle
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
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. Being at home and unable to settle is a very specific problem. Nothing abstract for the next few minutes.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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 5 rounds this practice runs 40 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- just before you have to say something difficult
- when you are the only person awake in the house
- at the start of a study session, to set the tone
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do the last round slightly smaller than the others. It makes stopping easier.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 5-2-7 breathing exercise for jet lag — if you are new to this, 4-8 breathing exercise for anxious moments — if you are tired of apps or 3-6 breathing: 12 rounds for coming down after exercise, if you are sceptical about all of this.