Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing — 3 · 3 · 3 · 3 — for a night shift, when you are waiting for something
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. Waiting is dead time you can spend on this instead. Let the physical world hold your attention.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before a presentation, in the corridor
- before you walk into a room full of people
- when the day has been fine but you still feel braced
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.
If this rhythm does not suit you, try 4-6 breathing: 10 rounds for a lonely evening, Coherent 5-5 breathing: 6 rounds for jet lag or 4-2-6 breathing for heated moments.