Breathing exercise · 6 · 6
Coherent 6-6 breathing: 6 rounds for a ten-minute window, when the day has been loud
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. For days that were loud from the moment they started. The body is the most reliable place to begin.
Why it can help
This pace is slow enough to feel different and fast enough to keep doing for ten minutes.
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
- when you have been given bad news and need to keep functioning
- in the minutes before an appointment you are dreading
- at your desk, with the screen turned off for a moment
Tips
- Keep your feet flat on the floor. It helps more than it sounds like it should.
- Set a timer for the rounds you want, so you are not watching the clock.
- No holds means no buildup. The rhythm does all the work.
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.