Breathing exercise · 3 · 6
3-6 breathing for travel days, after a long day
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Use it at the end of a long day, not at the start of one. Let the physical world hold your attention.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 4 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when someone has annoyed you and you need to not react
- at the start of a study session, to set the tone
- in the two minutes after a difficult phone call
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- 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 Box breathing for Friday evening, if you are doing this instead of scrolling, How to use 4-2-6 breathing for a reset, if you are doing this instead of scrolling or How to use 4-8 breathing for a break at work, before you go back to something hard.