Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for a long wait, when you need something unremarkable
A 3 · 6 rhythm — a gentle two-to-one ratio.
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. Nothing dramatic happens here, and that is deliberate. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
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
- in the minutes before an appointment you are dreading
- when you have been given bad news and need to keep functioning
- before you walk into a room full of people
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 4-2-6 breathing: 5 rounds for a break at work, when you need something unremarkable, How to use Quick 2-1-2-1 breathing for a big decision, when you are somewhere noisy or 6-2-6-2 breathing for creative work, when you are doing this for the first time.