Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for a big decision — if you are doing this instead of scrolling
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. Choosing this over scrolling counts as a good decision, even a small one. Simple things first: contact, weight, temperature.
Why it can help
Equal, unheld breathing is the least intrusive version of this. Nothing to remember except the pace.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- when your thoughts are moving faster than you are
- in the two minutes after a difficult phone call
Tips
- Stop after a few rounds if you feel dizzy, and breathe normally for a minute.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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.