Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for coming down after exercise — when you are cold and want to be warm
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
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. Get a blanket first. Being cold defeats the point. We'll stay close to sensations rather than ideas.
Why it can help
Because nothing is held, there is no moment where you are waiting for permission to breathe.
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
- as a way to mark the end of the working day
- when you notice your shoulders are up near your ears
- when your hands are cold and your chest is tight
Tips
- Count in your head, or let the circle on this page count for you.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 3-5-7 breathing: 10 rounds for anxious moments, when you only have a few minutes, How to use Soft 4-7-8 breathing for the commute, when you are at home and cannot settle or Beginner box breathing exercise for bedtime — when you are at home and cannot settle.