Breathing exercise · 6 · 6
Coherent 6-6 breathing for jet lag
Simple counts — 6 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Equal breathing: 6 seconds in, 6 seconds out, no holds at all. Noise is fine. You are not trying to hear anything subtle. Let the physical world hold your attention.
Why it can help
Coherent breathing is often described as the most boring useful thing you can do with ten minutes.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 12 rounds this practice runs 144 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- at your desk, with the screen turned off for a moment
- before you open the email you have been avoiding
- in a hospital corridor, waiting for news
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Two minutes done properly beats ten minutes done while checking your phone.
- Because there is no pause, you can keep this going while walking or talking.
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 Quick 2-1-2-1 breathing, How to use 7-11 breathing for a ten-minute window or 7-11 breathing exercise.