Breathing exercise · 3 · 3 · 3 · 3
How to use Gentle box breathing for bedtime, when you have been on screens all day
3 · 3 · 3 · 3 breathing: 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. After a day of screens, the eyes and the shoulders need this first. Simple things first: contact, weight, temperature.
Why it can help
Because nothing changes from round to round, the exercise stops being interesting — and that is exactly what you want at a difficult moment.
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
- at your desk, with the screen turned off for a moment
- when you have five minutes and no idea where to start
- while you are waiting for something to start
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- A hold should feel like a pause, not like running out of air.
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.