Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for heavy days
A six and six, the slower end of coherent breathing pattern, counted for you on screen.
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. Wanting to finish something is a better motivation than wanting to relax. Start with what's physical. Everything else can wait.
Why it can help
Five or six seconds in and the same out lands you near six breaths a minute, which is roughly where the cardiovascular system is happiest.
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
- when you cannot sleep and do not want to get up
- when you have five minutes and no idea where to start
- on a train or a bus, with your bag on your lap
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Practising when you are calm makes it available when you are not.
- No holds means no buildup. The rhythm does all the work.
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 3-6 breathing: 12 rounds for Sunday evening, 3-6 breathing: 10 rounds or 7-11 breathing: 4 rounds.