Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for a noisy room
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
In for 3, hold 3, out for 3, hold 3. The shape stays the same every round. Waking too early is a specific kind of frustrating. This helps with the frustration. Let the physical world hold your attention.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- before a presentation, in the corridor
- when you are tired but cannot afford to be
Tips
- If you lose count, start the round again rather than guessing.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 4-2-6 breathing: 5 rounds for Monday morning, 6-2-6-2 breathing when you are not in the mood or 7-11 breathing.