Breathing exercise · 3 · 6
3-6 breathing — 3 · 6 — for travel days, when you are not in the mood
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Not being in the mood is a normal starting point. Stay with what you can actually feel.
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 8 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you wake at 3am and the room feels too quiet
- when you have five minutes and no idea where to start
Tips
- If you lose count, start the round again rather than guessing.
- Do not chase the feeling. If nothing happens, nothing happened.
- 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.