Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing exercise for a long illness — when you are waiting for something
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
Count to 3 on the way in, 3 at the top, 3 on the way out, 3 at the bottom. Repeat. Waiting is dead time you can spend on this instead. The body is the most reliable place to begin.
Why it can help
The rhythm is deliberately unremarkable. Unremarkable is easier to keep up when your hands are shaking.
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
- as a way to mark the end of the working day
- when you have five minutes and no idea where to start
- when you have been given bad news and need to keep functioning
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.