Breathing exercise · 3 · 6
3-6 breath (3 · 6) for the end of the working day, when you are not sure this will work
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts. Then out for 6, slowly, without pushing. Not being sure it will work is a perfectly good reason to try it once. Stay with what you can actually feel.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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
- on a train or a bus, with your bag on your lap
- at the kitchen table, with a cup of tea going cold
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.