Breathing exercise · 6 · 6
Coherent 6-6 breathing: 6 rounds for a study session, when you need to stop thinking about work
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. Work thoughts are allowed to be there. They just do not get to drive. Start with what's physical. Everything else can wait.
Why it can help
It gives your body a rhythm to settle into, without asking it to do anything clever.
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
- at your desk, with the screen turned off for a moment
- when the afternoon has gone flat
- in the two minutes after a difficult phone call
Tips
- Do it before you need it once, so that it is familiar when you do.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- 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.