Breathing exercise · 3 · 6
3-6 breathing exercise for a break at work — when you have been on screens all day
Simple counts — 3 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. After a day of screens, the eyes and the shoulders need this first. Stay with what you can actually feel.
Why it can help
Doubling the exhale changes the ratio your body uses to decide how safe it is.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 12 rounds this practice runs 108 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
- after an argument, before you decide what to say next
- when you wake at 3am and the room feels too quiet
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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 Box breathing — 4 · 4 · 4 · 4 — for a hospital waiting room, when the weather has kept you inside, Gentle box breathing: 4 rounds for a hard week, when you are not sure this will work or 4-6 breath (4 · 6) for a hospital waiting room, when you have just finished work.