Breathing exercise · 3 · 6
3-6 breathing for a hot day
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts. Then out for 6, slowly, without pushing. Wanting to finish something is a better motivation than wanting to relax. Stay with what you can actually feel.
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 8 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- before a presentation, in the corridor
- as a way to mark the end of the working day
Tips
- Try the same pattern at a different time of day and see whether it feels different.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.
If this rhythm does not suit you, try How to use 5-7 breathing for deep focus, Slow box breath (5 · 5 · 5 · 5) for a hot day, when the house is busy or 4-7-8 breathing for a big decision.