Breathing exercise · 3 · 6
3-6 breathing for jet lag, when you cannot concentrate on anything else
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. When concentration is gone, work with what is left. Stay with what you can actually feel.
Why it can help
Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.
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
- before you open the email you have been avoiding
- as a way to mark the end of the working day
- when you wake at 3am and the room feels too quiet
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- 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.
If this rhythm does not suit you, try 6-2-6-2 breath (6 · 2 · 6 · 2) for bedtime, if you have done this a hundred times, 5-7 breath (5 · 7) for a long illness, when nothing else has worked today or 4-7-8 breath (4 · 7 · 8) for Sunday evening, on a day that started badly.