Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for a hot day, when the house is busy
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Count 6 on the way in and 6 on the way out. Keep them the same length. It works with other people in the house. You do not need silence. Start with what's physical. Everything else can wait.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- at the start of a study session, to set the tone
- when you have read the same paragraph three times
Tips
- You can do this with your eyes open. Nothing here requires privacy.
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 Slow box breathing: 4 rounds for a hard conversation, when the weather has kept you inside, Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a hard week, when you have been putting it off or How to use 3-5-7 breathing for physical discomfort, when you are not sure this will work.