Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing exercise for a hard week
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
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. Five quiet minutes is enough. Ten is generous. The body is the most reliable place to begin.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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
- just before you have to say something difficult
- when you are tired but cannot afford to be
- before you walk into a room full of people
Tips
- Practising when you are calm makes it available when you are not.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Soft 4-7-8 breathing exercise for a break at work, Beginner box breathing exercise for physical discomfort — when you have been on screens all day or 7-11 breathing: 6 rounds for travel days.