Breathing exercise · 6 · 6
Coherent 6-6 breathing: 10 rounds for a long illness, when you have been putting it off
6 · 6 breathing: six and six, the slower end of coherent breathing.
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. You have been putting this off. Starting is the only step that matters. Let the physical world hold your attention.
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 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- after a long drive, to shake off the alertness
- when you notice your shoulders are up near your ears
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Do it before you need it once, so that it is familiar when you do.
- 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 Tight box breathing exercise for a lonely evening — when you have already had a long week, 4-2-6 breathing: 4 rounds for physical discomfort, when the weather has kept you inside or Beginner box breathing for Sunday evening, when you have already had a long week.