Breathing exercise · 3 · 6
3-6 breathing exercise for the commute — when you only have a few minutes
A a gentle two-to-one ratio pattern, counted for you on screen.
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. A few minutes is the whole requirement. Simple things first: contact, weight, temperature.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 4 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- when the afternoon has gone flat
- at the kitchen table, with a cup of tea going cold
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Count in your head, or let the circle on this page count for you.
- 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 6-2-6-2 breathing: 10 rounds for the end of the working day, when the day has been loud, How to use Slow box breathing for travel days, if you are doing this instead of scrolling or Box breathing for the morning, when you are short on time.