Breathing exercise · 3 · 6
3-6 breath (3 · 6) for heavy days, on a day that started badly
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. A day that started badly does not have to stay that way. Simple things first: contact, weight, temperature.
Why it can help
You are not emptying your lungs, just taking longer to do it. The extra seconds are where the effect lives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 12 rounds this practice runs 108 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- when you have five minutes and no idea where to start
- when you are the only person awake in the house
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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 Coherent 5-5 breathing exercise for the morning after — when you need something unremarkable, Physiological sigh: 10 rounds for travel days, on a low-energy afternoon or 3-5-7 breathing exercise for a study session — on a low-energy afternoon.