Breathing exercise · 3 · 6
3-6 breathing: 6 rounds for a long illness, when you have been meaning to start
A 3 · 6 rhythm — a gentle two-to-one ratio.
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. You have been meaning to start. This is the least intimidating way in. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- in the two minutes after a difficult phone call
- at your desk, with the screen turned off for a moment
- while you are waiting for something to start
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Two minutes done properly beats ten minutes done while checking your phone.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 3-6 breathing for the morning after, when you are cold and want to be warm, Uneven box breath (4 · 4 · 6 · 2) for Friday evening, when you want something simple or How to use 3-6 breathing for a big decision, when you are not in the mood.