Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for a big decision, when you have already had a long week
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
In for 6, out for 6, with nothing held in between. Repeat for as long as you have. Long weeks are cumulative. This is a small subtraction. Stay with what you can actually feel.
Why it can help
No holds means no urge to gasp, which makes it the easiest version to do in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 5 rounds this practice runs 60 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- on a train or a bus, with your bag on your lap
- when you notice your shoulders are up near your ears
- when someone has annoyed you and you need to not react
Tips
- The counts are a guide. If a number feels too long, shorten every side by one.
- Keep your jaw loose. People clench it without noticing during holds.
- No holds means no buildup. The rhythm does all the work.
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 4-7-8 breathing — 4 · 7 · 8 — for a big decision, when the weather has kept you inside, 3-5-7 breathing — 3 · 5 · 7 — for a grey day, when you want to finish something or Uneven box breathing for a hard week, when you are at home and cannot settle.