Breathing exercise · 6 · 6
Coherent 6-6 breathing: 8 rounds for the middle of the night, if you are tired of apps
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Breathe in for 6 seconds, out for 6 seconds. Same speed both ways, no pauses. No account, no streak, no notification asking how you feel. The body is the most reliable place to begin.
Why it can help
The steadiness is the point. You are giving your body a metronome.
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
- in a hospital corridor, waiting for news
- at the kitchen table, with a cup of tea going cold
- when you have five minutes and no idea where to start
Tips
- Count in your head, or let the circle on this page count for you.
- Two minutes done properly beats ten minutes done while checking your phone.
- 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.
If this rhythm does not suit you, try Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for the end of the working day, after a difficult conversation, Beginner box breathing exercise for a study session — when you feel fine and want to stay that way or 4-2-6 breathing exercise for a lonely evening — when you need something unremarkable.