Breathing exercise · 3 · 6
3-6 breathing: 10 rounds for a hospital waiting room, when you want something simple
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. Simple is the point. There is no advanced version to graduate to. The body is the most reliable place to begin.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- while you are waiting for something to start
- when the afternoon has gone flat
- in the two minutes after a difficult phone call
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do it before you need it once, so that it is familiar when you do.
- 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 4-2-6 breathing for a break at work, when the house is busy, Uneven box breath (4 · 4 · 6 · 2) for physical discomfort, when you are cold and want to be warm or How to use 3-6 breathing for a big decision, when you are not in the mood.