Breathing exercise · 3 · 6
3-6 breathing exercise for a long illness
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Work thoughts are allowed to be there. They just do not get to drive. Stay with what you can actually feel.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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 notice your shoulders are up near your ears
- when you have been given bad news and need to keep functioning
- when someone has annoyed you and you need to not react
Tips
- If you lose count, start the round again rather than guessing.
- Do it before you need it once, so that it is familiar when you do.
- 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 Coherent 6-6 breathing for a long wait, Box breathing for coming down after exercise or Uneven box breath for a ten-minute window.