Breathing exercise · 3 · 6
3-6 breathing: 8 rounds for the commute, when you have just finished work
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. The gap right after work is the easiest one to use. Let the physical world hold your attention.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
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
- when you are the only person awake in the house
- when your thoughts are moving faster than you are
- just before you have to say something difficult
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.