Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for being unwell — if you are sceptical about all of this
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
In for 6, out for 6, with nothing held in between. Repeat for as long as you have. Scepticism is welcome. You do not have to believe anything for this to work. Let the physical world hold your attention.
Why it can help
Because the counts match, there is nothing to remember except "same speed both ways".
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in the car, parked, before you go inside
- when the weather has been grey for a week
- when someone has annoyed you and you need to not react
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Aim for something you could keep up in a waiting room without anyone noticing.
- 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 Beginner box breathing exercise for a ten-minute window — when you are doing this for the first time, How to use 5-2-7 breathing for a long illness, when you have already had a long week or Coherent 4-4 breathing exercise for a hot day — when you have already had a long week.