Breathing exercise · 6 · 6
Coherent 6-6 breathing: 6 rounds
Embrace the 6-6 rhythm, a gentle 6 and 6 pattern in coherent breathing.
Follow the circle. It counts for you.
How it works
Breathe in for 6 counts, then out for 6 counts, without pausing in between. It's a simple practice, open to skeptics and believers alike. Start with your body, it's the best guide you have.
Why it can help
The steady pace of six breaths per minute is just right—it's noticeable enough to feel the change, yet easy enough to maintain for a few 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're on hold and the wait feels endless
- when the cold has you shivering and your anxiety is high
- immediately after a tough conversation that left you feeling drained
Tips
- Use a timer to keep track, so you can focus on your breath.
- Keep your shoulders relaxed. The movement should come from your rib cage and abdomen.
- The rhythm is all you need; no need to hold your breath.
Please note
If holding your breath feels off, just breathe in and out smoothly. Avoid dizziness, and if you have health concerns, consult a doctor before trying breath holds.
If this rhythm does not suit you, try 5-7 breathing exercise for a long wait, 3-5-7 breath (3 · 5 · 7) for a cold morning or 4-6 breathing for a stolen moment of caregiving.