Breathing exercise · 3 · 6
3-6 breath (3 · 6) for the hours after people leave, when the day has been loud
Simple counts — 3 · 6 — and a circle that keeps time.
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. For days that were loud from the moment they started. Stay with what you can actually feel.
Why it can help
It is hard to stay braced against something while breathing out slowly. The two do not sit well together.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 10 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
Tips
- If you lose count, start the round again rather than guessing.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 How to use 3-6 breathing for heavy days, when you want something simple, 2-1-4 breathing for a noisy room, after a long day or 4-7-8 breathing — 4 · 7 · 8 — for exam nerves, when you are at home and cannot settle.