Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 8 rounds for days when everything is too much, when the day has been loud
A a smaller square, for when four counts feels long pattern, counted for you on screen.
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. For days that were loud from the moment they started. Notice what's solid: the floor, the chair, your own weight.
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
- before you open the email you have been avoiding
- on a train or a bus, with your bag on your lap
- when you cannot sleep and do not want to get up
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 How to use Quick 2-1-2-1 breathing for a ten-minute window, when you are cold and want to be warm, Quick 2-1-2-1 breathing exercise for a break at work — if you are tired of apps or Coherent 6-6 breathing exercise for a big decision — if you are doing this instead of scrolling.