Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for days when everything is too much, on a day that started badly
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. A day that started badly does not have to stay that way. The body is the most reliable place to begin.
Why it can help
Because in and out are the same length, the exercise becomes a rhythm rather than a task.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you notice your shoulders are up near your ears
- when you have read the same paragraph three times
- when someone has annoyed you and you need to not react
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 How to use 4-8 breathing for a long illness, 4-6 breathing exercise for the morning or Uneven box breathing.