Breathing exercise · 3 · 6
How to use 3-6 breathing for the commute
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Breathe in for 3, then let the breath go for 6 counts. Pick this one when you are short on time. Stay with what you can actually feel.
Why it can help
The out-breath is where the release happens. The in-breath is just the setup.
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
- when your hands are cold and your chest is tight
- when you have been given bad news and need to keep functioning
- in the minutes before an appointment you are dreading
Tips
- Do the last round slightly smaller than the others. It makes stopping easier.
- Notice which part of the breath feels tight, and reduce that count first.
- 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 2-1-4 breath for the end of the working day, Tight box breathing for a break at work or 3-5-7 breath (3 · 5 · 7) for a long wait.