Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for a stolen moment of caregiving, after a long 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
Match the length of the out-breath to the in-breath — about 6 seconds each way. Use it at the end of a long day, not at the start of one. We'll stay close to sensations rather than ideas.
Why it can help
Coherent breathing is often described as the most boring useful thing you can do with ten minutes.
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
- in the two minutes after a difficult phone call
- as a way to mark the end of the working day
- before you walk into a room full of people
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.