Breathing exercise · 6 · 6
Coherent 6-6 breathing: 10 rounds for a night shift, after eating too much
A 6 · 6 rhythm — 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. Do this sitting up, not lying down, if you have just eaten. Nothing abstract for the next few minutes.
Why it can help
You can count seconds, or you can just match the length of the out-breath to the in-breath by feel.
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
- when you notice your shoulders are up near your ears
- in the car, parked, before you go inside
- after a long drive, to shake off the alertness
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Sit upright. Your lungs work better when you are not folded in half.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breathing exercise for a break at work — if you are tired of apps, Gentle box breathing — 3 · 3 · 3 · 3 — for a big decision, when you need to stop thinking about work or 4-6 breath (4 · 6) for travel days, when you are somewhere noisy.