Breathing exercise · 3 · 6
3-6 breathing exercise for physical discomfort — after a long day
Simple counts — 3 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Use it at the end of a long day, not at the start of one. The body is the most reliable place to begin.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 notice your shoulders are up near your ears
- at the kitchen table, with a cup of tea going cold
- just before you have to say something difficult
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- Try the same pattern at a different time of day and see whether it feels different.
- Because there is no pause, you can keep this going while walking or talking.
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.