Breathing exercise · 3 · 6
3-6 breathing: 5 rounds for the middle of the night, when you are too tired to try hard
A 3 · 6 rhythm — 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. Too tired to try hard is exactly the right amount of tired for this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
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
- on a train or a bus, with your bag on your lap
- as a way to mark the end of the working day
- after a long drive, to shake off the alertness
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Do it before you need it once, so that it is familiar when you do.
- 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 Physiological sigh (2 · 6) for a noisy room, when you need to stop thinking about work, Physiological sigh: 6 rounds for a long illness, when you want to be left alone or How to use Coherent 4-4 breathing for a stolen moment of caregiving, if you are new to this.