Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for a big decision
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. It travels well. Hotels, spare rooms, other people’s sofas. We'll stay close to sensations rather than ideas.
Why it can help
Because nothing is held, there is no moment where you are waiting for permission to breathe.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are tired but cannot afford to be
- after a long drive, to shake off the alertness
- when the weather has been grey for a week
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 5-2-7 breath for a hospital waiting room, Soft 4-7-8 breath (4 · 4 · 8) for a lonely evening or How to use Quick 2-1-2-1 breathing for a break.