Breathing exercise · 3 · 6
3-6 breathing: 6 rounds for a stolen moment of caregiving, when you are not in the mood
The pattern is 3 · 6, which is 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. Not being in the mood is a normal starting point. Simple things first: contact, weight, temperature.
Why it can help
The ratio slows the whole breath cycle without requiring you to breathe deeply.
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 minutes before an appointment you are dreading
- when the weather has been grey for a week
- at your desk, with the screen turned off for a moment
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.
If this rhythm does not suit you, try Coherent 4-4 breathing — 4 · 4 — for Sunday evening, when you need to stop thinking about work, How to use 5-2-7 breathing for bedtime, if you are tired of apps or 2-1-4 breathing for a study session, when you only have a few minutes.