Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for a reset, when nothing else has worked today
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Nothing else has worked today. That is not a reason to skip this. We'll stay close to sensations rather than ideas.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
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 been given bad news and need to keep functioning
- when the weather has been grey for a week
- when you have read the same paragraph three times
Tips
- Count in your head, or let the circle on this page count for you.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Uneven box breathing for the morning, if you are fitting this around other people, 3-6 breathing: 8 rounds for the early months, when you want to be left alone or Beginner box breathing exercise for Friday evening — when the day has been loud.