Breathing exercise · 6 · 6
Coherent 6-6 breathing for a grey day, when you have more time than usual
6 · 6 breathing: 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. This is the longer version, for a day with some slack in it. Simple things first: contact, weight, temperature.
Why it can help
You are not trying to relax. You are giving your system a slower, even rhythm and letting it respond however it responds.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
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
- when you have read the same paragraph three times
- just before you have to say something difficult
- in the car, parked, before you go inside
Tips
- Two minutes done properly beats ten minutes done while checking your phone.
- Do it with your shoulders still. The movement should be in your ribs and belly.
- 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 Uneven box breathing for a hard week, when you are at home and cannot settle, How to use Coherent 6-6 breathing for a long wait, when you have tried everything else or 2-1-4 breathing: 12 rounds for Monday morning, when you are not in the mood.