Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 10 rounds for heated moments, when you have been putting it off
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
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. You have been putting this off. Starting is the only step that matters. Nothing abstract for the next few minutes.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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
- as a way to mark the end of the working day
- when you have been given bad news and need to keep functioning
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.