Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for the morning after, when you are doing this for the first time
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. If this is your first go, stay with the plainest version of the instructions. Nothing abstract for the next few minutes.
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 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
- in a hospital corridor, waiting for news
- when you have been given bad news and need to keep functioning
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.