Breathing exercise · 3 · 6
3-6 breath (3 · 6) for a hot day, before something difficult
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. It works best in the hour before something difficult. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 6 rounds this practice runs 54 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when the day has been fine but you still feel braced
- while you are waiting for something to start
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.