Breathing exercise · 3 · 6
3-6 breathing for a stolen moment of caregiving, if you have done this a hundred times
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. If you have done this a hundred times, change one small thing tonight. Start with what's physical. Everything else can wait.
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 10 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you notice your shoulders are up near your ears
- when you wake at 3am and the room feels too quiet
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- 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 Coherent 5-5 breathing for a long wait, when you want to finish something, 7-11 breathing — 7 · 11 — for days when everything is too much, if you have done this a hundred times or Tight box breathing: 8 rounds for a study session, after a long day.