Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for the end of the working day, when you are not in the mood
A 6 · 6 rhythm — 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. Not being in the mood is a normal starting point. Simple things first: contact, weight, temperature.
Why it can help
It is a good first exercise if every other pattern feels like too many instructions.
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 someone has annoyed you and you need to not react
- in the minutes before an appointment you are dreading
- when you wake at 3am and the room feels too quiet
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- The pauses should never feel like a competition. Shorten them if they do.
- 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 — 5 · 7 — for the early months, when you have tried everything else, 4-6 breath (4 · 6) for a grey day, if you are new to this or Beginner box breathing — 2 · 2 · 2 · 2 — for travel days, if you have five quiet minutes.