Breathing exercise · 3 · 6
3-6 breathing for heated moments, when you have already had a long week
A a gentle two-to-one ratio pattern, counted for you on screen.
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. Long weeks are cumulative. This is a small subtraction. Start with what's physical. Everything else can wait.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 you have five minutes and no idea where to start
- when someone has annoyed you and you need to not react
- before a presentation, in the corridor
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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.
If this rhythm does not suit you, try 7-11 breathing exercise for a stolen moment of caregiving — if you are fitting this around other people, 7-11 breathing — 7 · 11 — for the end of the working day, when you are on your own or 3-6 breathing: 6 rounds for bedtime, if you are new to this.