Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 4 rounds for a hard week, when you are not sure this will work
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
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. Not being sure it will work is a perfectly good reason to try it once. The body is the most reliable place to begin.
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
- at the kitchen table, with a cup of tea going cold
- when the afternoon has gone flat
- when the day has been fine but you still feel braced
Tips
- Practising when you are calm makes it available when you are not.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 How to use 5-7 breathing for heated moments, when you are doing this for the first time, How to use Tight box breathing for a cold morning, when you are too tired to try hard or How to use Uneven box breathing for the morning, if you are fitting this around other people.