Breathing exercise · 6 · 6
Coherent 6-6 breathing for a stolen moment of caregiving, if you are doing this instead of scrolling
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
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. Choosing this over scrolling counts as a good decision, even a small one. 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
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- at your desk, with the screen turned off for a moment
- in the minutes before an appointment you are dreading
Tips
- If you have a cold or a blocked nose, skip the holds and breathe through your mouth.
- You can do this with your eyes open. Nothing here requires privacy.
- 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 How to use 4-2-6 breathing for a hot day, if you are fitting this around other people, 4-2-6 breathing — 4 · 2 · 6 — for a stolen moment of caregiving, on a low-energy afternoon or 4-6 breathing exercise for the hours after people leave — if you are doing this instead of scrolling.