Breathing exercise · 3 · 6
3-6 breathing when you are somewhere noisy
The pattern is 3 · 6, which is a gentle two-to-one ratio.
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. Noise is fine. You are not trying to hear anything subtle. Start with what's physical. Everything else can wait.
Why it can help
You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.
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
- at your desk, with the screen turned off for a moment
- when the weather has been grey for a week
- when you have five minutes and no idea where to start
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Practising when you are calm makes it available when you are not.
- 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 Double-inhale sigh (3 · 8) for heated moments, Coherent 6-6 breathing exercise for Friday evening or 4-2-6 breathing exercise.