Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for a hard week, when you are doing this for the first time
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
In for 6, out for 6, with nothing held in between. Repeat for as long as you have. If this is your first go, stay with the plainest version of the instructions. We'll stay close to sensations rather than ideas.
Why it can help
The effect is cumulative rather than instant. Five minutes is usually where people notice something.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- in a hospital corridor, waiting for news
- when you are tired but cannot afford to be
Tips
- Aim for something you could keep up in a waiting room without anyone noticing.
- The pauses should never feel like a competition. Shorten them if they 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 5-2-7 breathing — 5 · 2 · 7 — for the commute, when you have woken up too early, Slow box breathing exercise for a hard conversation — after a difficult conversation or How to use 3-5-7 breathing for the early months, when you need to stop thinking about work.