Breathing exercise · 6 · 6
Coherent 6-6 breathing: 6 rounds
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, with no pauses. Let the workday's thoughts flow, but don't let them take the wheel. Begin with the physical sensations. The rest can wait.
Why it can help
It provides a steady rhythm for your body to synchronize with, without requiring any complex mental effort.
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
- while you're at your desk, taking a brief break from the screen
- when the midday energy dip hits
- immediately following a challenging conversation
Tips
- Practice it beforehand so it's second nature when you need it.
- Place a hand on your ribs to feel the movement during the breaths.
- Since there's no pause, you can maintain this pattern while walking or conversing.
Please note
If holding your breath causes dizziness or discomfort, simply breathe in and out without pauses. Avoid pushing through any lightheadedness. If you're pregnant or have a heart, blood pressure, or lung condition, consult a doctor before attempting breath holds.
If this rhythm does not suit you, try 4-8 breathing exercise for a hospital waiting room, Coherent 5-5 breath for physical discomfort or 4-2-6 breath (4 · 2 · 6) for travel days.