Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing — 3 · 3 · 3 · 3 — for a big decision, when you need to stop thinking about work
The pattern is 3 · 3 · 3 · 3, which is 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. Work thoughts are allowed to be there. They just do not get to drive. Let the physical world hold your attention.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Count in your head, or let the circle on this page count for you.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 Quick 2-1-2-1 breathing exercise for being unwell — before you go back to something hard, Coherent 4-4 breath (4 · 4) for a break at work, if you are sceptical about all of this or Beginner box breathing exercise for Friday evening — when the day has been loud.