Breathing exercise · 3 · 3 · 3 · 3
How to use Gentle box breathing for a stolen moment of caregiving, when you need to stop thinking about work
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
Breathe in for 3, hold for 3, out for 3, hold for 3. Picture tracing the sides of a square. That is the whole exercise. Work thoughts are allowed to be there. They just do not get to drive. Simple things first: contact, weight, temperature.
Why it can help
Steady counts slow the breath down without you having to think about slowing the breath down.
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 you have five minutes and no idea where to start
- when your hands are cold and your chest is tight
- when someone has annoyed you and you need to not react
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 Double-inhale sigh exercise for creative work — when you have woken up too early, Tight box breathing for a hospital waiting room, if you are sceptical about all of this or 4-2-6 breathing: 6 rounds for the morning, if you are doing this in the middle of the day.