Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for creative work, on a low-energy afternoon
3 · 3 · 3 · 3 breathing: 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. Low-energy afternoons are what this was written for. Stay with what you can actually feel.
Why it can help
It is a small, closed loop. Small closed loops are comforting when everything else is open-ended.
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
- at your desk, with the screen turned off for a moment
- after an argument, before you decide what to say next
- when the weather has been grey for a week
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 for a hard week, when you need to stop thinking about work, How to use Coherent 4-4 breathing for heated moments, when your attention is scattered or Double-inhale sigh — 3 · 8 — for travel days, if you are tired of apps.