Breathing exercise · 3 · 6
3-6 breath (3 · 6) for physical discomfort
Simple counts — 3 · 6 — and a circle that keeps time.
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. It is designed to fit around other people’s schedules. The body is the most reliable place to begin.
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 12 rounds this practice runs 108 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- in a hospital corridor, waiting for news
- just before you have to say something difficult
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Rest for a few seconds between rounds if the pattern feels demanding.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 6-6 breathing exercise, 6-2-6-2 breathing exercise for days when everything is too much — on a low-energy afternoon or Coherent 5-5 breathing exercise for a hot day.