Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for exam nerves — when you are somewhere noisy
A six and six, the slower end of coherent breathing pattern, counted for you on screen.
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. Noise is fine. You are not trying to hear anything subtle. Start with what's physical. Everything else can wait.
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 8 rounds this practice runs 96 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- when someone has annoyed you and you need to not react
- when the afternoon has gone flat
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Do it before you need it once, so that it is familiar when you do.
- 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 Box breathing exercise for a lonely evening — when you are too tired to try hard, Coherent 5-5 breathing for a reset, when you are too tired to try hard or Tight box breathing exercise for heavy days — if you are sceptical about all of this.