Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for bedtime
A 6 · 6 rhythm — 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. Scattered attention is the raw material, not an obstacle. We'll stay close to sensations rather than ideas.
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 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when someone has annoyed you and you need to not react
- in the minutes before an appointment you are dreading
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Keep your jaw loose. People clench it without noticing during holds.
- 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 How to use 2-1-4 breathing for a reset, Coherent 6-6 breathing: 8 rounds or How to use Soft 4-7-8 breathing for exam nerves.