Breathing exercise · 3 · 6
3-6 breathing exercise for a study session — when you are not sure this will work
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. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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
- in a hospital corridor, waiting for news
- when you have read the same paragraph three times
- when you notice your shoulders are up near your ears
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 5-2-7 breathing — 5 · 2 · 7 — for exam nerves, when you are doing this for the first time, How to use Coherent 4-4 breathing for a grey day, when you cannot concentrate on anything else or Slow box breathing for the commute, when you feel restless rather than tired.