Breathing exercise · 3 · 6
How to use 3-6 breathing for Monday morning, when you are doing this for the first time
Simple counts — 3 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. If this is your first go, stay with the plainest version of the instructions. 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 8 rounds this practice runs 72 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- while you are waiting for something to start
- when you wake at 3am and the room feels too quiet
- at the kitchen table, with a cup of tea going cold
Tips
- Try it lying down with your knees bent if sitting upright feels like effort.
- Do the last round slightly smaller than the others. It makes stopping easier.
- 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 How to use Coherent 4-4 breathing for the middle of the night, before you go back to something hard, 2-1-4 breathing for a study session, when you only have a few minutes or Quick 2-1-2-1 breathing exercise for Friday evening — when you need something unremarkable.