Breathing exercise · 3 · 6
3-6 breath (3 · 6) for creative work, when you need to stop thinking about work
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. Work thoughts are allowed to be there. They just do not get to drive. Stay with what you can actually feel.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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 you cannot sleep and do not want to get up
- when you notice your shoulders are up near your ears
- in a hospital corridor, waiting for news
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- There is no need to breathe deeply. Long and quiet is the aim.
- No holds means no buildup. The rhythm does all the work.
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 Double-inhale sigh for the commute, if you have done this a hundred times, 5-7 breathing for physical discomfort, if you are new to this or Coherent 6-6 breathing: 5 rounds for Sunday evening, after a difficult conversation.