Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for a study session — if you have done this a hundred times
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 6 seconds each way. If you have done this a hundred times, change one small thing tonight. We'll stay close to sensations rather than ideas.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- after an argument, before you decide what to say next
- when the afternoon has gone flat
Tips
- Practising when you are calm makes it available when you are not.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.
If this rhythm does not suit you, try 7-11 breathing — 7 · 11 — for a hard week, when you need something unremarkable, 7-11 breathing: 12 rounds for anxious moments, when you want to finish something or How to use 4-8 breathing for a hospital waiting room, when you cannot concentrate on anything else.