How to use 3-6 breathing for heavy days, when you want something simple (3 · 6)

How it works

Breathe in for 3, then let the breath go for 6 counts. Simple is the point. There is no advanced version to graduate to. Nothing abstract for the next few minutes.

Why it can help

Because it is one-directional, there is less to remember than with a hold. That makes it easier to keep going.

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

when the afternoon has gone flat
when you are the only person awake in the house
on a train or a bus, with your bag on your lap

Tips

If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
Two minutes done properly beats ten minutes done while checking your phone.
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.