Breathing exercise · 6 · 6
Coherent 6-6 breathing for a hot day, if you are new to this
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Match the length of the out-breath to the in-breath — about 6 seconds each way. Nothing here assumes you have done this before. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Equal breathing tends to be easier on people who find holds uncomfortable or anxiety-provoking.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- when you have been given bad news and need to keep functioning
- after a long drive, to shake off the alertness
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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.
If this rhythm does not suit you, try Uneven box breathing for a grey day, How to use Box breathing for deep focus or Double-inhale sigh: 10 rounds for the morning.