Breathing exercise · 3 · 6
3-6 breathing: 8 rounds for a night shift, when you are waiting for something
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. Waiting is dead time you can spend on this instead. Simple things first: contact, weight, temperature.
Why it can help
The hold, where there is one, is short. The work is in the length of the release, not the pause.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 8 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when you have read the same paragraph three times
- on a train or a bus, with your bag on your lap
Tips
- A shorter pattern done consistently beats a longer one done once.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 How to use 2-1-4 breathing for heated moments, before something difficult, How to use 7-11 breathing for a noisy room, if you are doing this in the middle of the day or 6-2-6-2 breathing: 10 rounds for deep focus, when you want to finish something.