Breathing exercise · 3 · 6
How to use 3-6 breathing for a ten-minute window, if you are doing this in the middle of the day
Rounds of 3 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Midday is an underrated time for this. Start with what's physical. Everything else can wait.
Why it can help
The extra seconds on the way out give your body a longer signal that nothing is chasing you.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 5 rounds this practice runs 45 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- after an argument, before you decide what to say next
- when you are tired but cannot afford to be
- when you wake at 3am and the room feels too quiet
Tips
- Sit upright. Your lungs work better when you are not folded in half.
- Try it once with a hand on your ribs so you can feel whether they are moving.
- There are no holds in this one, which makes it a good choice if breath-holding makes you anxious.
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 breathing exercise for jet lag — when you have been putting it off, Physiological sigh for a cold morning, when you cannot concentrate on anything else or Coherent 4-4 breath (4 · 4) for the morning after, when you feel fine and want to stay that way.