Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for a reset, when you have been on screens all day
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
In for 6, out for 6, with nothing held in between. Repeat for as long as you have. After a day of screens, the eyes and the shoulders need this first. Notice what's solid: the floor, the chair, your own weight.
Why it can help
You can count seconds, or you can just match the length of the out-breath to the in-breath by feel.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have five minutes and no idea where to start
- when you are the only person awake in the house
- while you are waiting for something to start
Tips
- If you lose count, start the round again rather than guessing.
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- 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 4-2-6 breathing: 6 rounds for the morning, if you are doing this in the middle of the day, How to use Beginner box breathing for physical discomfort, when you are on your own or Slow box breathing for a noisy room, when you are somewhere unfamiliar.