Breathing exercise · 3 · 3 · 3 · 3
Gentle box breath for a long illness
The pattern is 3 · 3 · 3 · 3, which is a smaller square, for when four counts feels long.
Follow the circle. It counts for you.
How it works
The pattern is a square — 3, 3, 3, 3 — and you trace it with your breath. 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 holds are not there to test your lungs. They give the nervous system a steady, repeating shape to lean on.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Hold | 3s | 3s |
| Exhale | 3s | 6s |
| Hold again | 3s | 9s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- as a way to mark the end of the working day
- at your desk, with the screen turned off for a moment
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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.
If this rhythm does not suit you, try 4-7-8 breath (4 · 7 · 8) for a long illness, Tight box breathing: 10 rounds for bedtime or 4-7-8 breathing: 6 rounds for a big decision.