Breathing exercise · 3 · 6
How to use 3-6 breathing for a big decision, when you are not in the mood
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Take 3 counts to breathe in, and 6 to breathe out. Keep the out-breath unhurried. Not being in the mood is a normal starting point. Simple things first: contact, weight, temperature.
Why it can help
Long exhales are easy to do quietly, at a desk, in a queue, without anyone noticing.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 12 rounds this practice runs 108 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- after an argument, before you decide what to say next
- when you have read the same paragraph three times
Tips
- Count in your head, or let the circle on this page count for you.
- Practising when you are calm makes it available when you are not.
- 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 Coherent 4-4 breath (4 · 4) for coming down after exercise, when you are waiting for something, 6-2-6-2 breathing for a cold morning, when you are not sure this will work or 2-1-4 breathing: 4 rounds for a lonely evening, when you have been meaning to start.