Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for a cold morning, on a low-energy afternoon
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Count 6 on the way in and 6 on the way out. Keep them the same length. Low-energy afternoons are what this was written for. Notice what's solid: the floor, the chair, your own weight.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- just before you have to say something difficult
- when you have five minutes and no idea where to start
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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 3-5-7 breathing — 3 · 5 · 7 — for jet lag, when you are somewhere unfamiliar, 4-8 breathing for the hours after people leave, when you have tried everything else or 5-2-7 breathing: 6 rounds for a cold morning, when you have been putting it off.