Breathing exercise · 6 · 6
Coherent 6-6 breathing: 10 rounds for the commute, when you feel restless rather than tired
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
Match the length of the out-breath to the in-breath — about 6 seconds each way. Restless is different from tired, and it needs a different approach. Simple things first: contact, weight, temperature.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
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
- just before you have to say something difficult
- when you notice your shoulders are up near your ears
- when your thoughts are moving faster than you are
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Because there is no pause, you can keep this going while walking or talking.
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.