Breathing exercise · 3 · 6
3-6 breathing for the middle of the night, after eating too much
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
In for 3, out for 6. The exhale is longer than the inhale — that is the entire instruction. Do this sitting up, not lying down, if you have just eaten. Simple things first: contact, weight, temperature.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
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
- at your desk, with the screen turned off for a moment
- while you are waiting for something to start
- just before you have to say something difficult
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Count in your head, or let the circle on this page count for you.
- 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.