Breathing exercise · 6 · 6
Coherent 6-6 breathing: 5 rounds for coming down after exercise, when you have tried everything else
The pattern is 6 · 6, which is 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. This assumes you have already tried the obvious things. Notice what's solid: the floor, the chair, your own weight.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- in a hospital corridor, waiting for news
- when the weather has been grey for a week
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Count in your head, or let the circle on this page count for you.
- No holds means no buildup. The rhythm does all the work.
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 4-8 breath (4 · 8) for a ten-minute window, when you are waiting for something, 4-2-6 breath (4 · 2 · 6) for travel days, after eating too much or Coherent 6-6 breathing exercise for physical discomfort — when you are at home and cannot settle.