Breathing exercise · 6 · 6
Coherent 6-6 breathing for the middle of the night, if you are doing this in the middle of the day
6 · 6 breathing: 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. Midday is an underrated time for this. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The simplicity is the feature. Under stress, simple is the only thing that survives.
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
- when you have five minutes and no idea where to start
- when your hands are cold and your chest is tight
- at the start of a study session, to set the tone
Tips
- If you wear a watch that tracks breathing, ignore it while you do this.
- 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 5-2-7 breathing: 6 rounds for the end of the working day, if you are fitting this around other people, How to use Physiological sigh for a noisy room, when you have been meaning to start or 6-2-6-2 breathing — 6 · 2 · 6 · 2 — for physical discomfort, when you have been putting it off.