Coherent 6-6 breathing exercise for the commute — before you go back to something hard

How it works

Breathe in for 6 seconds, out for 6 seconds. Same speed both ways, no pauses. Five minutes here is cheaper than an hour of grinding. Nothing abstract for the next few minutes.

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

One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.

Good for

• after an argument, before you decide what to say next
• as a way to mark the end of the working day
• before you walk into a room full of people

Tips

• Two minutes done properly beats ten minutes done while checking your phone.
• You can do this with your eyes open. Nothing here requires privacy.
• Nothing is held here, so there is no moment where you are waiting for permission to breathe.

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.