Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for a long wait, when you are cold and want to be warm
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Breathe in for 6 seconds, out for 6 seconds. Same speed both ways, no pauses. Get a blanket first. Being cold defeats the point. Notice what's solid: the floor, the chair, your own weight.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
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 walk into a room full of people
- in a hospital corridor, waiting for news
- just before you have to say something difficult
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 early months, if you are tired of apps, Gentle box breathing: 12 rounds for jet lag, when you are cold and want to be warm or Beginner box breathing: 12 rounds for being unwell, when you have been meaning to start.