Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing exercise for a grey day — when you have woken up too early
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. Waking too early is a specific kind of frustrating. This helps with the frustration. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
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 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- in a hospital corridor, waiting for news
- when you wake at 3am and the room feels too quiet
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 3-6 breathing: 6 rounds for a break at work, when you are somewhere noisy, How to use 5-7 breathing for travel days, when the house is busy or Coherent 4-4 breathing exercise for deep focus — if you are tired of apps.