Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing exercise for a long wait — when you are on your own
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 on your own is not required, but it does make this simpler. The body is the most reliable place to begin.
Why it can help
The pattern occupies the part of your mind that would otherwise be rehearsing the worst case.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the day has been fine but you still feel braced
- at your desk, with the screen turned off for a moment
- in the minutes before an appointment you are dreading
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 5-2-7 breath (5 · 2 · 7) for being unwell, Beginner box breath (2 · 2 · 2 · 2) for heavy days or 4-2-6 breathing.