Breathing exercise · 3 · 6
3-6 breath (3 · 6) for a lonely evening, when you are on your own
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Being on your own is not required, but it does make this simpler. Stay with what you can actually feel.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 4 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- at the kitchen table, with a cup of tea going cold
- when the afternoon has gone flat
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 Gentle box breath (3 · 3 · 3 · 3) for Friday evening, when you are doing this for the first time, How to use Coherent 4-4 breathing for a stolen moment of caregiving, if you are new to this or Slow box breathing for a noisy room, when you are somewhere unfamiliar.