Breathing exercise · 3 · 6
3-6 breath (3 · 6) for days when everything is too much, when you are short on time
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
In for 3, out for 6. The exhale is longer than the inhale — that is the entire instruction. Pick this one when you are short on time. Nothing abstract for the next few minutes.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 5 rounds this practice runs 45 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
- as a way to mark the end of the working day
- when the day has been fine but you still feel braced
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 Extended exhale, How to use 3-6 breathing for creative work, when you have been meaning to start or 3-5-7 breath (3 · 5 · 7) for a hard week, when you have been meaning to start.