Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing: 8 rounds for deep focus, when you have already had a long week
A 3 · 3 · 3 · 3 rhythm — 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. Long weeks are cumulative. This is a small subtraction. Notice what's solid: the floor, the chair, your own weight.
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
| 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
- in the two minutes after a difficult phone call
- after a long drive, to shake off the alertness
- when you notice your shoulders are up near your ears
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.