Breathing exercise · 3 · 3 · 3 · 3
Gentle box breath (3 · 3 · 3 · 3) for the early months, when nothing else has worked today
A 3 · 3 · 3 · 3 rhythm — a smaller square, for when four counts feels long.
Follow the circle. It counts for you.
How it works
Four equal sides: 3 in, 3 held, 3 out, 3 held. Nothing else to remember. Nothing else has worked today. That is not a reason to skip this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when the day has been fine but you still feel braced
- when the afternoon has gone flat
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 Gentle box breathing: 8 rounds for the end of the working day, when you only have a few minutes, 4-7-8 breathing — 4 · 7 · 8 — for Friday evening, if you are doing this instead of scrolling or Coherent 4-4 breathing for physical discomfort, if you are fitting this around other people.