Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for physical discomfort, when the day has been loud
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. For days that were loud from the moment they started. Let the physical world hold your attention.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have read the same paragraph three times
- while you are waiting for something to start
- when you have been given bad news and need to keep functioning
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- There is no need to breathe deeply. Long and quiet is the aim.
- 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 How to use Quick 2-1-2-1 breathing for a lonely evening, if you are tired of apps, Box breathing exercise for a long wait or Physiological sigh (2 · 6) for a break at work.