Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 5 rounds for heavy days, when you feel fine and want to stay that way
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
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. Feeling fine is a good reason to do this, not a reason to skip it. Stay with what you can actually feel.
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 read the same paragraph three times
- when you notice your shoulders are up near your ears
- when you have five minutes and no idea where to start
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Notice which part of the breath feels tight, and reduce that count first.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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 5-2-7 breathing, Beginner box breathing for a hard week, if you are doing this instead of scrolling or Double-inhale sigh exercise.