Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for Monday morning, when you are not in the mood
A 3 · 3 · 3 · 3 rhythm — a smaller square, for when four counts feels long.
Follow the circle. It counts for you.
How it works
Count to 3 on the way in, 3 at the top, 3 on the way out, 3 at the bottom. Repeat. Not being in the mood is a normal starting point. The body is the most reliable place to begin.
Why it can help
Equal breathing tends to even out the differences between your in-breath and out-breath over a few minutes.
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 your hands are cold and your chest is tight
- as a way to mark the end of the working day
- when you notice your shoulders are up near your ears
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Rest for a few seconds between rounds if the pattern feels demanding.
- Never push through a hold. Coming out of it early is always the right call.
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 5-2-7 breathing: 6 rounds for days when everything is too much, when you have already had a long week, Box breathing exercise for creative work — when you are cold and want to be warm or Physiological sigh — 2 · 6 — for a cold morning, when you feel fine and want to stay that way.