Breathing exercise · 3 · 3 · 3 · 3
Gentle box breath (3 · 3 · 3 · 3) for a stolen moment of caregiving, if you have done this a hundred times
A a smaller square, for when four counts feels long pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 3, hold 3, out for 3, hold 3. The shape stays the same every round. If you have done this a hundred times, change one small thing tonight. Stay with what you can actually feel.
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 | 3s | 0s |
| Hold | 3s | 3s |
| Exhale | 3s | 6s |
| Hold again | 3s | 9s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- in the minutes before an appointment you are dreading
- before you walk into a room full of people
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 3-6 breathing: 6 rounds for a break at work, Coherent 6-6 breathing exercise or Beginner box breathing after a long day.