Breathing exercise · 3 · 6
3-6 breathing exercise for a ten-minute window — when your attention is scattered
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. Scattered attention is the raw material, not an obstacle. Notice what's solid: the floor, the chair, your own weight.
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 10 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- in the car, parked, before you go inside
- at the start of a study session, to set the tone
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- There is no need to breathe deeply. Long and quiet is the aim.
- Because there is no pause, you can keep this going while walking or talking.
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 5-7 breathing — 5 · 7 — for the commute, when you feel fine and want to stay that way, 4-8 breathing — 4 · 8 — for creative work, when you are too tired to try hard or How to use Physiological sigh for a ten-minute window, when you want something simple.