Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing — 3 · 3 · 3 · 3 — for Friday evening, after eating too much
3 · 3 · 3 · 3 breathing: 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. Do this sitting up, not lying down, if you have just eaten. We'll stay close to sensations rather than ideas.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- while you are waiting for something to start
- before you open the email you have been avoiding
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.
If this rhythm does not suit you, try 4-8 breathing for creative work, after a difficult conversation, 4-6 breathing: 10 rounds for a lonely evening, if you are doing this in the middle of the day or Coherent 5-5 breathing exercise for Sunday evening — when you are somewhere unfamiliar.