Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for days when everything is too much, when you want something simple
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. Simple is the point. There is no advanced version to graduate to. We'll stay close to sensations rather than ideas.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
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
- in the two minutes after a difficult phone call
- when you have five minutes and no idea where to start
- in the car, parked, before you go inside
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- 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 2-1-4 breathing exercise for a hard conversation — when you are doing this for the first time, Physiological sigh exercise for a long illness — when you want to finish something or 3-6 breathing — 3 · 6 — for a grey day, when the weather has kept you inside.