Breathing exercise · 3 · 3 · 3 · 3
Gentle box breath (3 · 3 · 3 · 3) for Friday evening, when you are doing this for the first time
3 · 3 · 3 · 3 breathing: a smaller square, for when four counts feels long.
Follow the circle. It counts for you.
How it works
Count to 3 on the way in, 3 at the top, 3 on the way out, 3 at the bottom. Repeat. If this is your first go, stay with the plainest version of the instructions. The body is the most reliable place to begin.
Why it can help
You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.
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
- on a train or a bus, with your bag on your lap
- when the weather has been grey for a week
- in the two minutes after a difficult phone call
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.