Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for heated moments, when you are waiting for something
A six and six, the slower end of coherent breathing pattern, counted for you on screen.
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. Waiting is dead time you can spend on this instead. Simple things first: contact, weight, temperature.
Why it can help
The pace is roughly what you would breathe if you were absorbed in something and had forgotten to be stressed.
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
- as a way to mark the end of the working day
- in the two minutes after a difficult phone call
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- There is no need to breathe deeply. Long and quiet is the aim.
- Because there is no pause, you can keep this going while walking or talking.
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.