Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for a hard conversation, if you are new to this
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
Count to 3 on the way in, 3 at the top, 3 on the way out, 3 at the bottom. Repeat. Nothing here assumes you have done this before. Stay with what you can actually feel.
Why it can help
You can do it silently, in a meeting, without anyone knowing. That matters more than it sounds.
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
- in the minutes before an appointment you are dreading
- before a presentation, in the corridor
- when you notice your shoulders are up near your ears
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breathing exercise for a ten-minute window — when you have tried everything else, Uneven box breathing exercise for Sunday evening — when you have more time than usual or How to use 3-5-7 breathing for heavy days, when your attention is scattered.