Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for a lonely evening, when you have been meaning to start
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
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. You have been meaning to start. This is the least intimidating way in. The body is the most reliable place to begin.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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
- at the start of a study session, to set the tone
- before you walk into a room full of people
- just before you have to say something difficult
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.
If this rhythm does not suit you, try 4-8 breathing: 12 rounds for the end of the working day, before you go back to something hard, Beginner box breathing for a hospital waiting room, when you only have a few minutes or Coherent 4-4 breathing: 10 rounds for a hard conversation, before you go back to something hard.