Breathing exercise · 6 · 6
Coherent 6-6 breathing: 8 rounds for being unwell
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. Five quiet minutes is enough. Ten is generous. Let the physical world hold your attention.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at the kitchen table, with a cup of tea going cold
- when the afternoon has gone flat
- in the two minutes after a difficult phone call
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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.
If this rhythm does not suit you, try 4-2-6 breathing for Sunday evening, 4-7-8 breathing — 4 · 7 · 8 — for the middle of the night, when you have already had a long week or 6-2-6-2 breath (6 · 2 · 6 · 2) for bedtime.