Breathing exercise · 3 · 6
3-6 breathing for a long illness, when you have more time than usual
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. This is the longer version, for a day with some slack in it. Notice what's solid: the floor, the chair, your own weight.
Why it can help
A long, unforced exhale tends to slow the heart a little. You may notice it in your chest before anywhere else.
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
- before you open the email you have been avoiding
- when you cannot sleep and do not want to get up
- before a presentation, in the corridor
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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.