Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing exercise for anxious moments — when you are too tired to try hard
A a smaller square, for when four counts feels long pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The pattern is a square — 3, 3, 3, 3 — and you trace it with your breath. Too tired to try hard is exactly the right amount of tired for this. Let the physical world hold your attention.
Why it can help
It works because it is boring. Boring rhythms are the ones you can actually follow under pressure.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at the start of a study session, to set the tone
- before a presentation, in the corridor
Tips
- Do it before you need it once, so that it is familiar when you do.
- Count in your head, or let the circle on this page count for you.
- Holding your breath is optional in every exercise here. You can always breathe through instead.
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.