Breathing exercise · 3 · 6
3-6 breath (3 · 6) for a long wait, when the house is busy
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts. Then out for 6, slowly, without pushing. It works with other people in the house. You do not need silence. Notice what's solid: the floor, the chair, your own weight.
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 4 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when your hands are cold and your chest is tight
- after an argument, before you decide what to say next
- when you notice your shoulders are up near your ears
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 4-8 breathing — 4 · 8 — for a lonely evening, when you want something simple, Coherent 6-6 breathing — 6 · 6 — for anxious moments, when you want to be left alone or 4-8 breath (4 · 8) for exam nerves, when you only have a few minutes.