Breathing exercise · 3 · 6
3-6 breathing for deep focus, when you only have a few minutes
Simple counts — 3 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. A few minutes is the whole requirement. Nothing abstract for the next few minutes.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 6 rounds this practice runs 54 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when your hands are cold and your chest is tight
- in the car, parked, before you go inside
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually 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.
If this rhythm does not suit you, try Double-inhale sigh — 3 · 8 — for heated moments, when you are somewhere noisy, 4-2-6 breathing: 5 rounds for the commute, if you have five quiet minutes or Box breath (4 · 4 · 4 · 4) for deep focus, when the house is busy.