Breathing exercise · 6 · 6
Coherent 6-6 breathing exercise for Monday morning — if you are fitting this around other people
Simple counts — 6 · 6 — and a circle that keeps time.
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. It is designed to fit around other people’s schedules. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
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 your thoughts are moving faster than you are
- after a long drive, to shake off the alertness
- just before you have to say something difficult
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Notice which part of the breath feels tight, and reduce that count first.
- 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.