Breathing exercise · 3 · 6
3-6 breath (3 · 6) for a big decision
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. This assumes you have already tried the obvious things. Stay with what you can actually feel.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 8 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- when you cannot sleep and do not want to get up
- when you have five minutes and no idea where to start
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Because there is no pause, you can keep this going while walking or talking.
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 Physiological sigh: 6 rounds, Physiological sigh if you have five quiet minutes or Coherent 6-6 breathing: 10 rounds for the commute.