Breathing exercise · 3 · 6
3-6 breathing for bedtime, when you are on your own
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. Being on your own is not required, but it does make this simpler. Simple things first: contact, weight, temperature.
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 10 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you wake at 3am and the room feels too quiet
- when you have read the same paragraph three times
- before you walk into a room full of people
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- You can do this with your eyes open. Nothing here requires privacy.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.