3-6 breathing for anxious moments, when you have been putting it off (3 · 6)

How it works

The ratio is 3 in, 6 out. Only the out-breath needs any attention. You have been putting this off. Starting is the only step that matters. Start with what's physical. Everything else can wait.

Why it can help

The hold, where there is one, is short. The work is in the length of the release, not the pause.

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

when someone has annoyed you and you need to not react
when you are tired but cannot afford to be
when you have read the same paragraph three times

Tips

If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
Keep your jaw loose. People clench it without noticing during holds.
No holds means no buildup. The rhythm does all the work.

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.