Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for a hot day, if you are sceptical about all of this
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
In for 6, out for 6, with nothing held in between. Repeat for as long as you have. Scepticism is welcome. You do not have to believe anything for this to work. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Six breaths a minute is slow enough to be noticeable and unremarkable enough to keep up.
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 the day has been fine but you still feel braced
- before a presentation, in the corridor
- at your desk, with the screen turned off for a moment
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.