Breathing exercise · 3 · 3 · 3 · 3
How to use Gentle box breathing for the early months, when you cannot concentrate on anything else
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
In for 3, hold 3, out for 3, hold 3. The shape stays the same every round. When concentration is gone, work with what is left. We'll stay close to sensations rather than ideas.
Why it can help
Equal counts give your attention one simple job: keep the four sides the same length. That predictability is most of the effect.
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 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when the afternoon has gone flat
- at the kitchen table, with a cup of tea going cold
Tips
- Practising when you are calm makes it available when you are not.
- The pauses should never feel like a competition. Shorten them if they do.
- 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.