Breathing exercise · 6 · 6
Coherent 6-6 breathing: 12 rounds for the early months, when you are on your own
Simple counts — 6 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. Being on your own is not required, but it does make this simpler. We'll stay close to sensations rather than ideas.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- after an argument, before you decide what to say next
- when you notice your shoulders are up near your ears
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Practising when you are calm makes it available when you are not.
- 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.