Breathing exercise · 3 · 6
3-6 breathing: 5 rounds for the morning after
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
In for 3, out for 6. The exhale is longer than the inhale — that is the entire instruction. Bad weather is a decent excuse to stay in and do this. Start with what's physical. Everything else can wait.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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 have been given bad news and need to keep functioning
- before a presentation, in the corridor
- just before you have to say something difficult
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.
If this rhythm does not suit you, try 5-2-7 breathing for creative work, Physiological sigh exercise for Sunday evening or How to use Coherent 5-5 breathing for a break.