Breathing exercise · 3 · 3 · 3 · 3
Gentle box breathing for the morning
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. Wanting to finish something is a better motivation than wanting to relax. Simple things first: contact, weight, temperature.
Why it can help
The holds are brief. Long enough to notice, short enough to be unremarkable.
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
- when your thoughts are moving faster than you are
- at the start of a study session, to set the tone
- when you notice your shoulders are up near your ears
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 Coherent 5-5 breathing for a hard conversation, Physiological sigh (2 · 6) for creative work or 4-2-6 breathing: 6 rounds for the morning.