Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 10 rounds for a hot day, when you cannot concentrate on anything else
3 · 3 · 3 · 3 breathing: 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. When concentration is gone, work with what is left. Notice what's solid: the floor, the chair, your own weight.
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
- when the weather has been grey for a week
- when the day has been fine but you still feel braced
- when the afternoon has gone flat
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 5-2-7 breath (5 · 2 · 7) for coming down after exercise, when you cannot concentrate on anything else, Coherent 5-5 breath (5 · 5) for a ten-minute window, after eating too much or Coherent 4-4 breathing exercise for jet lag — when you have been putting it off.