Breathing exercise · 2 · 2 · 2 · 2
How to use Beginner box breathing for physical discomfort, when you are on your own
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Count to 2 on the way in, 2 at the top, 2 on the way out, 2 at the bottom. Repeat. Being on your own is not required, but it does make this simpler. Let the physical world hold your attention.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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
- in the car, parked, before you go inside
- when you have been given bad news and need to keep functioning
- when your hands are cold and your chest is tight
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Count in your head, or let the circle on this page count for you.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Slow box breath (5 · 5 · 5 · 5) for a long illness, before you go back to something hard, 4-7-8 breathing — 4 · 7 · 8 — for a big decision, when the weather has kept you inside or 5-2-7 breathing exercise for heated moments — before you go back to something hard.