Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for Friday evening — if you are tired of apps
A 6 · 6 rhythm — 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. No account, no streak, no notification asking how you feel. Start with what's physical. Everything else can wait.
Why it can help
Equal, unheld breathing is the least intrusive version of this. Nothing to remember except the pace.
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
- on a train or a bus, with your bag on your lap
- when you wake at 3am and the room feels too quiet
- when you cannot sleep and do not want to get up
Tips
- Keep your jaw loose. People clench it without noticing during holds.
- It is fine to breathe through your mouth if your nose is blocked. Nose is usually easier.
- Because there is no pause, you can keep this going while walking or talking.
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 breath (2 · 2 · 2 · 2) for a long wait, if you are doing this instead of scrolling, Slow box breath (5 · 5 · 5 · 5) for a night shift, when you need something unremarkable or How to use Coherent 5-5 breathing for coming down after exercise, if you are doing this instead of scrolling.