Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing — 3 · 3 · 3 · 3 — for being unwell, when you have been putting it off
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. You have been putting this off. Starting is the only step that matters. Nothing abstract for the next few minutes.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you have five minutes and no idea where to start
- as a way to mark the end of the working day
Tips
- If you lose count, start the round again rather than guessing.
- You can do this with your eyes open. Nothing here requires privacy.
- If holding for the full count feels tight, drop every number by one. The shape matters more than the size.
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 4-7-8 breathing exercise for a cold morning — when you need to stop thinking about work, Quick 2-1-2-1 breathing for a grey day, when you have tried everything else or Coherent 4-4 breathing — 4 · 4 — for bedtime, when you feel restless rather than tired.