Breathing exercise · 6 · 6
Coherent 6-6 breathing for a reset
The pattern is 6 · 6, which is 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. If you have done this a hundred times, change one small thing tonight. Let the physical world hold your attention.
Why it can help
The steadiness is the point. You are giving your body a metronome.
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 you are the only person awake in the house
- when the afternoon has gone flat
- in a hospital corridor, waiting for news
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- If you lose count, start the round again rather than guessing.
- 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 4-6 breath (4 · 6) for a hard week, 5-7 breathing exercise for a lonely evening or Coherent 6-6 breathing for Sunday evening.