Breathing exercise · 2 · 2 · 2 · 2
How to use Beginner box breathing
Count it out — 2 · 2 · 2 · 2 — and let the circle guide you.
Follow the circle. It counts for you.
How it works
Four even steps: 2 in, 2 held, 2 out, 2 held. That's all there is to it. Try it after a stressful meeting, not before a big presentation. Start with the basics: the chair, the pen, the temperature.
Why it can help
The simplicity of the square pattern gives your mind a focus point, away from the chaos of the moment.
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 6 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're feeling tense and your muscles are tense
- while you're waiting for your coffee to brew
- when you're waiting in the car line, ready to pick up the kids
Tips
- If one part of the breath feels awkward, adjust that count to make it easier.
- Lay down with your legs curled if sitting up is too much work.
- If you feel lightheaded, it's okay to come out of the hold early. It's always the right choice.
Please note
If holding your breath causes dizziness or discomfort, just breathe in and out slowly. Don't force it. If you're pregnant or have any health concerns, consult a doctor before trying breath holds.
If this rhythm does not suit you, try Coherent 5-5 breathing: 4 rounds for a long wait, 4-7-8 breathing: 5 rounds for a cold morning or How to use Quick 2-1-2-1 breathing.