Breathing exercise · 3 · 6
3-6 breathing exercise for being unwell — before something difficult
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. It works best in the hour before something difficult. Simple things first: contact, weight, temperature.
Why it can help
The long exhale is the working part. A slow out-breath is one of the few direct levers you have on your own arousal level.
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
- when you have five minutes and no idea where to start
- just before you have to say something difficult
- when you notice your shoulders are up near your ears
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Quick 2-1-2-1 breathing for the morning, after a long day, How to use Box breathing for a reset, when you are waiting for something or 5-2-7 breathing: 12 rounds for the hours after people leave, when you want to be left alone.