Breathing exercise · 3 · 6
3-6 breathing exercise for the morning — when you have already had a long week
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Long weeks are cumulative. This is a small subtraction. The body is the most reliable place to begin.
Why it can help
Because the exhale is long, the next inhale usually arrives on its own, without you having to pull for it.
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
- as a way to mark the end of the working day
- in the car, parked, before you go inside
- in the minutes before an appointment you are dreading
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.