Breathing exercise · 3 · 6
3-6 breathing: 10 rounds for exam nerves, after a difficult conversation
A a gentle two-to-one ratio pattern, counted for you on screen.
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. Difficult conversations leave a residue. This is for the residue. Nothing abstract for the next few minutes.
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
- when your hands are cold and your chest is tight
- when you notice your shoulders are up near your ears
- before you walk into a room full of people
Tips
- Do it before you need it once, so that it is familiar when you do.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.