Breathing exercise · 3 · 3 · 3 · 3
How to use Gentle box breathing for the morning after, when you have tried everything else
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
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. This assumes you have already tried the obvious things. Notice what's solid: the floor, the chair, your own weight.
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 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- at your desk, with the screen turned off for a moment
- when your hands are cold and your chest is tight
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 How to use 4-8 breathing for a hospital waiting room, when you cannot concentrate on anything else, How to use Slow box breathing for jet lag, if you are tired of apps or How to use Physiological sigh for a noisy room, when you have been meaning to start.