Breathing exercise · 3 · 6
3-6 breathing: 12 rounds for Sunday evening, on a low-energy afternoon
A a gentle two-to-one ratio pattern, counted for you on screen.
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. Low-energy afternoons are what this was written for. Start with what's physical. Everything else can wait.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- when you have been given bad news and need to keep functioning
- before you open the email you have been avoiding
- on a train or a bus, with your bag on your lap
Tips
- The pauses should never feel like a competition. Shorten them if they do.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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.
If this rhythm does not suit you, try How to use 5-2-7 breathing for bedtime, if you are tired of apps, Coherent 4-4 breathing: 12 rounds for a lonely evening, if you are new to this or Coherent 4-4 breathing exercise for a hard week — when you are waiting for something.