Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for a long wait, when you are somewhere noisy
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
In for 3, hold 3, out for 3, hold 3. The shape stays the same every round. Noise is fine. You are not trying to hear anything subtle. We'll stay close to sensations rather than ideas.
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
- when you are the only person awake in the house
- when your thoughts are moving faster than you are
- at the start of a study session, to set the tone
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.