Breathing exercise · 3 · 6
3-6 breathing: 4 rounds for anxious moments
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. It works best in the hour before something difficult. Start with what's physical. Everything else can wait.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
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 the weather has been grey for a week
- while you are waiting for something to start
- after a long drive, to shake off the alertness
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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.
If this rhythm does not suit you, try Box breathing for a stolen moment of caregiving, Coherent 6-6 breathing for Sunday evening or Quick 2-1-2-1 breathing: 5 rounds.