Breathing exercise · 3 · 6
3-6 breathing exercise for coming down after exercise — when the house is busy
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. It works with other people in the house. You do not need silence. 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 8 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- when you cannot sleep and do not want to get up
- as a way to mark the end of the working day
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- The counts are a guide. If a number feels too long, shorten every side by one.
- 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 Quick 2-1-2-1 breathing exercise for the early months — when you have been putting it off, 4-6 breathing for a ten-minute window, when you are not in the mood or Box breathing: 6 rounds for a lonely evening, after eating too much.