Breathing exercise · 6 · 6
How to use Coherent 6-6 breathing for a hard conversation, after a difficult conversation
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
Follow the circle. It counts for you.
How it works
Breathe in for 6 seconds, out for 6 seconds. Same speed both ways, no pauses. Difficult conversations leave a residue. This is for the residue. Simple things first: contact, weight, temperature.
Why it can help
There is no hold and no ratio to remember, so it is very hard to get wrong.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 6s | 0s |
| Exhale | 6s | 6s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- after a long drive, to shake off the alertness
- before a presentation, in the corridor
- on a train or a bus, with your bag on your lap
Tips
- A shorter pattern done consistently beats a longer one done once.
- If you lose count, start the round again rather than guessing.
- 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.