Breathing exercise · 3 · 6
3-6 breathing: 6 rounds for a break at work, when you are somewhere noisy
Simple counts — 3 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Noise is fine. You are not trying to hear anything subtle. Let the physical world hold your attention.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 6 rounds this practice runs 54 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- when you have been given bad news and need to keep functioning
- when your hands are cold and your chest is tight
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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.