Breathing exercise · 3 · 6
How to use 3-6 breathing for the early months, when you are at home and cannot settle
Simple counts — 3 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
The ratio is 3 in, 6 out. Only the out-breath needs any attention. Being at home and unable to settle is a very specific problem. Nothing abstract for the next few minutes.
Why it can help
Most people find the out-breath easier to lengthen than the in-breath. This uses that.
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 have read the same paragraph three times
- while you are waiting for something to start
- before you walk into a room full of people
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- Keep your jaw loose. People clench it without noticing during holds.
- 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.
If this rhythm does not suit you, try Double-inhale sigh after a difficult conversation, Slow box breathing: 5 rounds for the morning or Box breathing exercise for a cold morning.