What is triangle breathing?
Triangle breathing has three equal sides: in, hold, out. Dropping the empty-lung hold from box breathing makes it gentler, so it suits beginners, children and anyone who finds breath holds uncomfortable.
How to do it
- 1Breathe in through your nose for 4.
- 2Hold gently for 4.
- 3Breathe out slowly for 4.
- 4Start the next breath straight away and repeat.
Why it works
Like other paced patterns, it slows your breathing to about five breaths a minute and gives your attention a simple job. That combination is what makes most slow-breathing practices calming.
Tips
- Trace a triangle with your finger as you go. It helps children follow along.
- Once it feels easy, extend the exhale to 6 for extra calm.