Breathing exercise · 3 · 6
3-6 breath (3 · 6) for a noisy room, after a difficult conversation
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Difficult conversations leave a residue. This is for the residue. Nothing abstract for the next few minutes.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
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 are tired but cannot afford to be
- at your desk, with the screen turned off for a moment
- when you have read the same paragraph three times
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 How to use Tight box breathing, 4-7-8 breathing or Coherent 4-4 breathing on a day that started badly.