Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for a hard week, when you are at home and cannot settle
A a gentle two-to-one ratio pattern, counted for you on screen.
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. Being at home and unable to settle is a very specific problem. Simple things first: contact, weight, temperature.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 6 rounds this practice runs 54 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- while you are waiting for something to start
- just before you have to say something difficult
Tips
- Do not chase the feeling. If nothing happens, nothing happened.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 Quick 2-1-2-1 breathing exercise for the early months — when you have been putting it off, Beginner box breathing — 2 · 2 · 2 · 2 — for a hot day, if you have done this a hundred times or 2-1-4 breath (2 · 1 · 4) for anxious moments, when you feel fine and want to stay that way.