Breathing exercise · 6 · 6
Coherent 6-6 breath (6 · 6) for the end of the working day, if you have done this a hundred times
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
In for 6, out for 6, with nothing held in between. Repeat for as long as you have. If you have done this a hundred times, change one small thing tonight. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
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
- when you notice your shoulders are up near your ears
- in the minutes before an appointment you are dreading
- when your hands are cold and your chest is tight
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- Practising when you are calm makes it available when you are not.
- 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.