Breathing exercise · 3 · 6
3-6 breathing exercise for Friday evening — when you are too tired to try hard
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. Too tired to try hard is exactly the right amount of tired for this. 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
- when you are the only person awake in the house
- at the start of a study session, to set the tone
- in the two minutes after a difficult phone call
Tips
- If you lose count, start the round again rather than guessing.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- No holds means no buildup. The rhythm does all the work.
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 4-7-8 breath (4 · 7 · 8) for the early months, when the day has been loud, 6-2-6-2 breathing for a long wait, when you have been meaning to start or 4-8 breathing exercise for a hospital waiting room — after a difficult conversation.