Breathing exercise · 3 · 3 · 3 · 3
Gentle box breath (3 · 3 · 3 · 3) for the morning, before something difficult
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
Breathe in for 3, hold for 3, out for 3, hold for 3. Picture tracing the sides of a square. That is the whole exercise. It works best in the hour before something difficult. Nothing abstract for the next few minutes.
Why it can help
Because the counts are the same in and out, your body does not have to decide anything. It just follows.
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 have been given bad news and need to keep functioning
- when the afternoon has gone flat
- when you have five minutes and no idea where to start
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If you wear a watch that tracks breathing, ignore it while you do this.
- A hold should feel like a pause, not like running out of air.
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.