Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for heavy days — when nothing else has worked today
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
Count 6 on the way in and 6 on the way out. Keep them the same length. Nothing else has worked today. That is not a reason to skip this. Stay with what you can actually feel.
Why it can help
The pace is roughly what you would breathe if you were absorbed in something and had forgotten to be stressed.
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
- when you cannot sleep and do not want to get up
- at the start of a study session, to set the tone
- in the two minutes after a difficult phone call
Tips
- Count in your head, or let the circle on this page count for you.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.