Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for a hot day, if you are doing this instead of scrolling
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Choosing this over scrolling counts as a good decision, even a small one. Nothing abstract for the next few minutes.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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 the weather has been grey for a week
- when you are tired but cannot afford to be
- before you open the email you have been avoiding
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Two minutes done properly beats ten minutes done while checking your phone.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 4-8 breathing for the middle of the night, when your attention is scattered, Slow box breathing for a big decision, before something difficult or Box breathing — 4 · 4 · 4 · 4 — for coming down after exercise, when you have been meaning to start.