Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for a hard conversation, when you cannot concentrate on anything else
The pattern is 6 · 6, which is 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. When concentration is gone, work with what is left. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 6 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
- before a presentation, in the corridor
- in the car, parked, before you go inside
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 the commute, when you are at home and cannot settle, Beginner box breathing: 8 rounds for Sunday evening, when you are somewhere unfamiliar or Coherent 4-4 breathing for Friday evening, when you have been putting it off.