Breathing exercise · 3 · 6
How to use 3-6 breathing for creative work, when you have been meaning to start
Rounds of 3 · 6, with the counting done for you.
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. You have been meaning to start. This is the least intimidating way in. Simple things first: contact, weight, temperature.
Why it can help
Long exhales give the diaphragm a slow, full range of movement, which is why the shoulders often drop on their own.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 4 rounds this practice runs 36 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- in a hospital corridor, waiting for news
- in the car, parked, before you go inside
- in the two minutes after a difficult phone call
Tips
- Keep the effort mild. If you can hear yourself breathing hard, slow it down.
- The pauses should never feel like a competition. Shorten them if they do.
- 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.