Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing exercise for a cold morning
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
Four equal sides: 3 in, 3 held, 3 out, 3 held. Nothing else to remember. Being at home and unable to settle is a very specific problem. Let the physical world hold your attention.
Why it can help
The equal sides keep your breathing from drifting into the shallow, fast pattern that stress tends to produce.
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 your hands are cold and your chest is tight
- after a long drive, to shake off the alertness
- on a train or a bus, with your bag on your lap
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 6-2-6-2 breathing: 5 rounds for a hard week, 5-2-7 breathing — 5 · 2 · 7 — for physical discomfort, when you have been meaning to start or Beginner box breathing exercise for a ten-minute window — when you are doing this for the first time.