Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for heated moments, when you have woken up too early
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. Waking too early is a specific kind of frustrating. This helps with the frustration. Simple things first: contact, weight, temperature.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- at your desk, with the screen turned off for a moment
- when the afternoon has gone flat
- when you are the only person awake in the house
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Sit upright. Your lungs work better when you are not folded in half.
- Because there is no pause, you can keep this going while walking or talking.
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.