Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for deep focus, when you have more time than usual
Simple counts — 6 · 6 — and a circle that keeps time.
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. This is the longer version, for a day with some slack in it. Start with what's physical. Everything else can wait.
Why it can help
The pace is roughly what you would breathe if you were absorbed in something and had forgotten to be stressed.
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
- at the start of a study session, to set the tone
- in a hospital corridor, waiting for news
- while you are waiting for something to start
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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.