Breathing exercise · 3 · 6
3-6 breathing: 5 rounds for being unwell, when you have been putting it off
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. You have been putting this off. Starting is the only step that matters. 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 5 rounds this practice runs 45 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- when you have read the same paragraph three times
- when the day has been fine but you still feel braced
Tips
- If you lose count, start the round again rather than guessing.
- The counts are a guide. If a number feels too long, shorten every side by one.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.