Breathing exercise · 3 · 6
How to use 3-6 breathing
This 3-6 breathing pattern offers a soothing 1.5:1 ratio for a quick reset.
Follow the circle. It counts for you.
How it works
Inhale for 3 counts, then exhale for 6. Spend just a few minutes to feel the difference. Begin with the physical sensation of your breath.
Why it can help
Extending the exhale helps your body feel more secure and relaxed.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 6s | 3s |
One round is 9 seconds. At the default 10 rounds this practice runs 90 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you're drained but need to stay alert
- when you're the only one up in the quiet house
- while waiting in the car, before stepping into a busy environment
Tips
- Consistency with a shorter pattern is more effective than sporadic longer sessions.
- Place a hand on your ribs to feel the breath's movement.
- Without holds, the rhythm itself creates the calm.
Please note
If you feel dizzy or uncomfortable holding your breath, just breathe slowly and evenly. Avoid pushing through any lightheadedness. If you have health concerns like pregnancy or specific conditions, consult a doctor before trying breath holds.
If this rhythm does not suit you, try Slow box breathing, Coherent 6-6 breathing exercise for a night shift or 7-11 breathing: 6 rounds for a grey day.