Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 12 rounds for jet lag, when you are cold and want to be warm
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
Count to 3 on the way in, 3 at the top, 3 on the way out, 3 at the bottom. Repeat. Get a blanket first. Being cold defeats the point. We'll stay close to sensations rather than ideas.
Why it can help
The rhythm is deliberately unremarkable. Unremarkable is easier to keep up when your hands are shaking.
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 wake at 3am and the room feels too quiet
- at the kitchen table, with a cup of tea going cold
- in the minutes before an appointment you are dreading
Tips
- Do it before you need it once, so that it is familiar when you do.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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.