Breathing exercise · 6 · 6
Coherent 6-6 breathing — 6 · 6 — for the morning after, when your attention is scattered
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. Scattered attention is the raw material, not an obstacle. The body is the most reliable place to begin.
Why it can help
The steadiness is the point. You are giving your body a metronome.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the minutes before an appointment you are dreading
- when someone has annoyed you and you need to not react
- at the start of a study session, to set the tone
Tips
- Try it once with a hand on your ribs so you can feel whether they are moving.
- If you wear a watch that tracks breathing, ignore it while you do this.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.