Breathing exercise · 3 · 6
How to use 3-6 breathing for a hard conversation, on a low-energy afternoon
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
In for 3, out for 6. The exhale is longer than the inhale — that is the entire instruction. Low-energy afternoons are what this was written for. Stay with what you can actually feel.
Why it can help
The exhale is doing the counting for you, which means you have less attention left over to worry with.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 8 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when the afternoon has gone flat
- after an argument, before you decide what to say next
- in a hospital corridor, waiting for news
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Try the same pattern at a different time of day and see whether it feels different.
- 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.