Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing — 3 · 3 · 3 · 3 — for physical discomfort, on a day that started badly
A 3 · 3 · 3 · 3 rhythm — 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. A day that started badly does not have to stay that way. We'll stay close to sensations rather than ideas.
Why it can help
Because the counts are the same in and out, your body does not have to decide anything. It just follows.
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
- in the minutes before an appointment you are dreading
- when you have read the same paragraph three times
- when the afternoon has gone flat
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 3-5-7 breathing exercise for the early months — when you have been meaning to start, Gentle box breathing: 5 rounds for a reset, when your attention is scattered or Uneven box breath (4 · 4 · 6 · 2) for a big decision, if you are new to this.