Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for jet lag, when you feel fine and want to stay that way
Simple counts — 3 · 6 — and a circle that keeps time.
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. Feeling fine is a good reason to do this, not a reason to skip it. Start with what's physical. Everything else can wait.
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 4 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when the weather has been grey for a week
- as a way to mark the end of the working day
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Count in your head, or let the circle on this page count for you.
- 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 4-2-6 breath (4 · 2 · 6) for a grey day, when you have been putting it off, Gentle box breathing — 3 · 3 · 3 · 3 — for a hard conversation, when the house is busy or Uneven box breathing — 4 · 4 · 6 · 2 — for days when everything is too much, when you are not sure this will work.