Breathing exercise · 3 · 6
3-6 breathing exercise for a night shift — when the day has been loud
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. For days that were loud from the moment they started. The body is the most reliable place to begin.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 4 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- as a way to mark the end of the working day
- on a train or a bus, with your bag on your lap
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 for being unwell, when you have just finished work, Double-inhale sigh: 10 rounds for exam nerves, when the house is busy or Uneven box breathing exercise for a stolen moment of caregiving — if you are new to this.