Breathing exercise · 6 · 6
Coherent 6-6 breathing: 8 rounds for the morning after, when you only have a few minutes
A six and six, the slower end of coherent breathing pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Count 6 on the way in and 6 on the way out. Keep them the same length. A few minutes is the whole requirement. We'll stay close to sensations rather than ideas.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
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
- after a long drive, to shake off the alertness
- at the start of a study session, to set the tone
- at the kitchen table, with a cup of tea going cold
Tips
- A shorter pattern done consistently beats a longer one done once.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 Coherent 4-4 breathing: 4 rounds for a noisy room, 7-11 breath (7 · 11) for being unwell or 4-7-8 breathing: 5 rounds for a noisy room, if you have five quiet minutes.