Breathing exercise · 6 · 6
Coherent 6-6 breathing: 5 rounds for Sunday evening, after a difficult conversation
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
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. Difficult conversations leave a residue. This is for the residue. Start with what's physical. Everything else can wait.
Why it can help
The pace is roughly what you would breathe if you were absorbed in something and had forgotten to be stressed.
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
- when you have read the same paragraph three times
- when you are the only person awake in the house
- in the two minutes after a difficult phone call
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Do it before you need it once, so that it is familiar when you do.
- 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 Tight box breath (4 · 1 · 4 · 1) for deep focus, when you want something simple, 2-1-4 breathing exercise for a lonely evening — when you need to stop thinking about work or Quick 2-1-2-1 breathing for jet lag, after eating too much.