Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing — 3 · 3 · 3 · 3 — for a hard conversation, when the house is busy
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 with other people in the house. You do not need silence. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- when your hands are cold and your chest is tight
- after a long drive, to shake off the alertness
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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.