Breathing exercise · 3 · 6
How to use 3-6 breathing for being unwell
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. Choosing this over scrolling counts as a good decision, even a small one. Stay with what you can actually feel.
Why it can help
This ratio is used a lot before sleep, because a long exhale is what your breathing already does as you fall asleep.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 6 rounds this practice runs 54 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you open the email you have been avoiding
- when you have been given bad news and need to keep functioning
- on a train or a bus, with your bag on your lap
Tips
- There is no need to breathe deeply. Long and quiet is the aim.
- Sit upright. Your lungs work better when you are not folded in half.
- 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 4-8 breathing for the end of the working day, 5-2-7 breathing: 12 rounds for a hard week or 4-2-6 breathing for a hospital waiting room.