Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for a reset, when you are somewhere noisy
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
Match the length of the out-breath to the in-breath — about 6 seconds each way. Noise is fine. You are not trying to hear anything subtle. Simple things first: contact, weight, temperature.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 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
- when you are tired but cannot afford to be
- while you are waiting for something to start
Tips
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Try it lying down with your knees bent if sitting upright feels like effort.
- 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.