Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for deep focus, if you are doing this in the middle of the day
Simple counts — 3 · 6 — and a circle that keeps time.
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. Midday is an underrated time for this. Stay with what you can actually feel.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- before you walk into a room full of people
- just before you have to say something difficult
- at the kitchen table, with a cup of tea going cold
Tips
- Do it before you need it once, so that it is familiar when you do.
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 Quick 2-1-2-1 breathing for a hospital waiting room, when the day has been loud, Uneven box breath (4 · 4 · 6 · 2) for physical discomfort, when you are cold and want to be warm or Coherent 6-6 breath (6 · 6) for a hard week, if you are new to this.