Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for days when everything is too much, when you are waiting for something
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
Four equal sides: 3 in, 3 held, 3 out, 3 held. Nothing else to remember. Waiting is dead time you can spend on this instead. Let the physical world hold your attention.
Why it can help
Nothing here depends on you relaxing. You can be tense the whole way through and the pattern still works.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- at your desk, with the screen turned off for a moment
- before a presentation, in the corridor
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 2-1-4 breath (2 · 1 · 4) for the middle of the night, when you are doing this for the first time, 7-11 breath (7 · 11) for creative work, on a day that started badly or Coherent 5-5 breathing exercise for a long illness — if you are doing this in the middle of the day.