Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for deep focus, when you have been meaning to start
Simple counts — 6 · 6 — and a circle that keeps time.
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. You have been meaning to start. This is the least intimidating way in. The body is the most reliable place to begin.
Why it can help
Equal, unheld breathing is the least intrusive version of this. Nothing to remember except the pace.
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
- when your hands are cold and your chest is tight
- when you are tired but cannot afford to be
- before you walk into a room full of people
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- 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 5-7 breathing for Friday evening, when you have been meaning to start, How to use Slow box breathing for jet lag, if you are tired of apps or Coherent 6-6 breathing exercise for a noisy room — when you have just finished work.