Breathing exercise · 3 · 6
3-6 breathing exercise for exam nerves — when you cannot concentrate on anything else
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. When concentration is gone, work with what is left. Nothing abstract for the next few minutes.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 5 rounds this practice runs 45 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- at your desk, with the screen turned off for a moment
- as a way to mark the end of the working day
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 5-7 breathing: 6 rounds for a hard conversation, when you only have a few minutes, How to use Soft 4-7-8 breathing for a big decision, when you feel restless rather than tired or Uneven box breathing for the end of the working day, if you have five quiet minutes.