3-6 breathing exercise for bedtime (3 · 6)

How it works

In for 3, out for 6. The exhale is longer than the inhale — that is the entire instruction. If this is your first go, stay with the plainest version of the instructions. Simple things first: contact, weight, temperature.

Why it can help

You can keep the in-breath completely ordinary. Only the out-breath needs to be longer.

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

at the start of a study session, to set the tone
when the afternoon has gone flat
when you wake at 3am and the room feels too quiet

Tips

Do it with your shoulders still. The movement should be in your ribs and belly.
Do not chase the feeling. If nothing happens, nothing happened.
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.