Breathing exercise · 3 · 6
How to use 3-6 breathing for a noisy room, when the weather has kept you inside
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow the circle. It counts for you.
How it works
Breathe in through your nose for 3 counts. Then out for 6, slowly, without pushing. Bad weather is a decent excuse to stay in and do this. Nothing abstract for the next few minutes.
Why it can help
The pause at the end of a long exhale is usually longer than you expect. That gap is part of the exercise.
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
- at the start of a study session, to set the tone
- as a way to mark the end of the working day
- when someone has annoyed you and you need to not react
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Set a timer for the rounds you want, so you are not watching the clock.
- 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 Beginner box breathing exercise for a study session — when you feel fine and want to stay that way, Coherent 6-6 breathing: 10 rounds for a night shift, after eating too much or 5-7 breathing — 5 · 7 — for coming down after exercise, if you are fitting this around other people.