Breathing exercise · 6 · 6
Coherent 6-6 breathing for travel days, when you are at home and cannot settle
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Breathe in for 6 seconds, out for 6 seconds. Same speed both ways, no pauses. Being at home and unable to settle is a very specific problem. Simple things first: contact, weight, temperature.
Why it can help
At about six breaths a minute, the changes in heart rate and breathing tend to line up. That alignment is the whole idea.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 6 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you have been given bad news and need to keep functioning
- when your thoughts are moving faster than you are
- while you are waiting for something to start
Tips
- Set a timer for the rounds you want, so you are not watching the clock.
- Rest for a few seconds between rounds if the pattern feels demanding.
- 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 3-5-7 breathing — 3 · 5 · 7 — for a reset, when the day has been loud, Gentle box breathing — 3 · 3 · 3 · 3 — for heavy days, when you feel restless rather than tired or Quick 2-1-2-1 breathing for travel days, when you need to stop thinking about work.