Breathing exercise · 6 · 6
Coherent 6-6 breathing for a long illness, when you feel fine and want to stay that way
6 · 6 breathing: six and six, the slower end of coherent breathing.
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. Feeling fine is a good reason to do this, not a reason to skip it. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because nothing is held, there is no moment where you are waiting for permission to breathe.
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 hands are cold and your chest is tight
- when your thoughts are moving faster than you are
- at the start of a study session, to set the tone
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Count in your head, or let the circle on this page count for you.
- 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.