Gentle box breathing — 3 · 3 · 3 · 3 — for the morning, if you are doing this instead of scrolling

How it works

Count to 3 on the way in, 3 at the top, 3 on the way out, 3 at the bottom. Repeat. Choosing this over scrolling counts as a good decision, even a small one. Simple things first: contact, weight, temperature.

Why it can help

This is a composure exercise more than a calming one. It gives you something to do while a feeling passes.

The pattern, in seconds

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

• when you notice your shoulders are up near your ears
• after an argument, before you decide what to say next
• at the start of a study session, to set the tone

Tips

• If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
• A shorter pattern done consistently beats a longer one done once.
• 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.