Breathing exercise · 3 · 3 · 3 · 3
How to use Gentle box breathing for Sunday evening, when the house is busy
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
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. It works with other people in the house. You do not need silence. Start with what's physical. Everything else can wait.
Why it can help
Nothing about it asks you to feel different afterwards. That takes the pressure off entirely.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- in the two minutes after a difficult phone call
- when your thoughts are moving faster than you are
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Tight box breathing: 8 rounds for a ten-minute window, before you go back to something hard, How to use 3-6 breathing for a lonely evening, when you have been on screens all day or 4-7-8 breath (4 · 7 · 8) for coming down after exercise, when you feel restless rather than tired.