Breathing exercise · 3 · 6
3-6 breathing for a reset
The pattern is 3 · 6, which is 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. Not being sure it will work is a perfectly good reason to try it once. Let the physical world hold your attention.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- as a way to mark the end of the working day
- when you have been given bad news and need to keep functioning
- when someone has annoyed you and you need to not react
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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 Gentle box breathing for the hours after people leave, if you are sceptical about all of this, How to use Beginner box breathing or Double-inhale sigh: 8 rounds for Monday morning.