Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 8 rounds for a cold morning, when you want to finish something
The pattern is 3 · 3 · 3 · 3, which is a smaller square, for when four counts feels long.
Follow the circle. It counts for you.
How it works
In for 3, hold 3, out for 3, hold 3. The shape stays the same every round. Wanting to finish something is a better motivation than wanting to relax. 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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you cannot sleep and do not want to get up
- on a train or a bus, with your bag on your lap
- when someone has annoyed you and you need to not react
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Set a timer for the rounds you want, so you are not watching the clock.
- A hold should feel like a pause, not like running out of air.
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 Coherent 6-6 breathing: 4 rounds for exam nerves, when you are short on time, 2-1-4 breathing: 12 rounds for Monday morning, when you are not in the mood or 2-1-4 breathing: 8 rounds for creative work, on a low-energy afternoon.