Focus

Triangle Breathing

Three-phase balanced breath

Triangle breathing is a three-phase pattern: inhale, hold, exhale. Same length on each side — the geometric equivalent of an equilateral triangle. Simpler than box breathing because there is no second hold.

Why it works

The single hold phase increases CO₂ tolerance modestly, which dampens the panic reflex (the brain's CO₂ alarm is one of the strongest panic triggers). Without the second hold, the pattern is gentler and easier for beginners and people with respiratory conditions.

How to do it

1. 1 Sit comfortably. Visualize a triangle in your mind.
2. 2 Inhale for 4 seconds (climb up one side).
3. 3 Hold for 4 seconds (across the top).
4. 4 Exhale for 4 seconds (climb down the other side).
5. 5 Repeat 10 cycles (~2 minutes).

When to use triangle breathing

• Beginner alternative to box breathing
• Pre-meditation warm-up
• Test or interview anxiety
• People with mild respiratory conditions (asthma) who find double holds difficult

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