Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for a cold morning, when you need something unremarkable
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Count 6 on the way in and 6 on the way out. Keep them the same length. Nothing dramatic happens here, and that is deliberate. Notice what's solid: the floor, the chair, your own weight.
Why it can help
Because nothing is held, there is no moment where you are waiting for permission to breathe.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 4 rounds this practice runs 48 seconds — about a minute — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- after a long drive, to shake off the alertness
- in the car, parked, before you go inside
Tips
- If your mind wanders to counting the rounds left, that is normal. Come back to the numbers.
- Do the last round slightly smaller than the others. It makes stopping easier.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
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.